Jersey Devil CrossFit – CrossFit
Weightlifting
Back Squat (Build to a 1RM)
Suggested loads:
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes
Metcon
Metcon (4 Rounds for time)
4 Rounds for time of:
20/15 Calorie Assault Bike
Cleans (see below)
Rest 2 Minutes
*Rd 1 – 9 Cleans (185/125 lbs)
*Rd 2 – 12 Cleans (145/95 lbs)
*Rd 3 – 15 Cleans (95/65 lbs)
*Rd 4 – 18 Cleans (75/55 lbs)
Cleans can be power or squat.
Scale so that 1st round is no more than 75% of your 1RM
Cash Out
Metcon (No Measure)
3 Sets of:
15 GHD Sit Ups
15 GHD Back Extensions
5 Rope Climbs (or 3 Legless Rope Climbs)