Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Snatch (1 Rep EMOM 10 Minutes)

Sets 1-5 @ 55-60%

Sets 6-10 @ 60-65%

20 burpee penalty to anyone that has to ask if they need to squat when doing these.

Metcon

Metcon (Time)

“Goodbye 2019″

20 Cal Row/Bike/Ski

19 Hang Power Snatch

20 Cal Row/Bike/Ski

19 Burpees

20 Cal Row/Bike/Ski

19 Push Press

20 Cal Row/Bike/Ski

19 FR Reverse Lunges

20 Cal Row/Bike/Ski

19 Push Press

20 Cal Row/Bike/Ski

19 Burpees

20 Cal Row/Bike/Ski

19 Hang Power Snatch
RX – 95/65

If Done with a partner… Partner A rows/bikes/skis while Partner B completes the reps, when both partners are done they will switch and Partner B rows/bikes/skis while Partner A completes the reps.

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (4 Sets of 5 Reps @ 65% of 1RM)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR….

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Sub for pistols is Med Ball 20/14 Step Ups

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 Sets of 5 @ 65% 1RM)

Metcon

Metcon (Time)

For Time:

30 Calorie Assault Bike

30 Wall Ball 20/14

30 Burpees to a 6″ target

Cash Out

Metcon (Time)

Run 1 Mile

Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (2 Clean + 1 Jerk E2MOM 14 Minutes (7 Sets))

Sets 1-2 @ 75%

Sets 3-5 @ 80%

Sets 6-7 @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Dumbell Push Press 50/35

10 KB Swings 53/35

10 Box Jumps

Cash Out

Metcon (No Measure)

3 Sets of:

8-10 Weighted GHD Back Extensions

10 Horizontal Ring Rows

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM for 8 Minutes )

All Reps at 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes:

4 Hang Snatch 95/65

8 Burpee Box Jump Overs 24/20

24 Double Unders
Rest 2 Minutes then….

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes:

8 Power Clean 95/65

16 Pull Ups
Rest 2 Minutes then….

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes:

250 Meter Row

15 Toes To Bar

Cash Out

Metcon (No Measure)

3 Sets of:

10 Dumbell Curls (per side)

15 Dumbell Bench Press

Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch Balance + Snatch (1 Rep Every 2 Minutes 12 Minutes)

Build

Metcon

Metcon (4 Rounds for time)

4 Sets (Each for time):

500 Meter Row

5 Hang Squat Cleans

20 Dumbell Snatch 50/35

Rest 2 Minutes
Hang Squat Cleans:

Scaled 95/65

RX 115/80

RX Plus 135/95

Cash Out

Metcon (3 Rounds for reps)

3 Sets of Max Rep Strict Pull Ups

Rest as needed

Jersey Devil CrossFit – CrossFit

Metcon

12 Days of Christmas (Time)

Complete the following to the tune of “12 Days of Christmas”

1 – Ground To Overhead (115/75)

2 – Muscle Ups or Ring Dips

3 – Bar Hop Burpees

4 – Shoulder To Overhead (115/75)

5 – Toes 2 Bar

6 – Pull Ups

7 – Box Jumps (24/20)

8 – Front Rack Rev Lunge (115/75)

9 – Sit Ups

10 – Wall Balls (20/14)

11 – Kettlebell Swings (53/35)

12 – Front Squats (115/75)
RX Plus 135/95

Intermediate 95/65

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 3 @ your 5RM Back Squat Weight)

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP of:

50 Air Squats

30 Push Ups

15 Pull Ups

Cash Out

Metcon (No Measure)

5 Sets of:

6 Strict Handstand Push Ups

Rest as needed
Sub is seated dumbell presses (on floor)

Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (1 Rep every 2 Minutes 16 Min)

Sets 1-4 @ 65%

Sets 5-8 @ 70%

Metcon

Metcon (Time)

For Time:

10 Bar Muscle Ups

15 OH Squats 95/65

20 Bar Facing Burpees

15 OH Squats 95/65

10 Bar Muscle Ups
Sub for bar muscle ups is 12 C2B Pull Ups or 15 Regular Pull Ups

Rest 3 Minutes Then:

Metcon (Time)

3 Rounds for time of:

15 Deadlifts 185/125

100 Double Unders

Jersey Devil CrossFit – CrossFit

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest