Jersey Devil CrossFit – CrossFit

REST DAY

Jersey Devil CrossFit – CrossFit

Weightlifting

Single Leg Deadlift (4 Sets of 6 Reps (per leg))

Single Leg Deadlift
https://youtu.be/ZOWx-x33llE

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5 Burpee Box Jump/Step Overs 24/20

10 Deadlifts 185/125

15 Toes To Bar

20 Calorie Row

Cash Out

Metcon (No Measure)

Accumulate 2 minutes in a handstand or assisted handstand

Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch (1 Rep E2MOM 12 Min)

Build to max.

If you do not have access to a barbell do single arm dumbell squat cleans. Adjust reps depending on the weight you have access to.

Metcon

Metcon (5 Rounds for time)

1 Round Every 5 Min For 5 Rounds (25 min):

Run 200 Meters

36 Air Squats

Run 200 Meters

18 Push Press

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (10-10-10)

Moderate weight – same for all 3 sets. No more than a 1 or 2 second pause between reps throughout the set.

Metcon

Metcon (Time)

10 Rounds for time of:

30 Double-unders

10 Hang power cleans 115/75

10 Pull ups
crossfit.com

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (8-5-5-3-Max)

8 @ 55%

5 @ 65%

5 @ 75%

3 @ 85%

Max @ 95%

Metcon

Metcon (Time)

10 Rounds for time of:

1 Burpee

2 Deadlift

3 Bent Over Row

4 Hang Clean

5 Front Squats

6 Alternating Lunges

7 Push Press

Use a single dumbbell. Perform all reps with your right arm on odd rounds and with your left arm on even rounds.

Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (Build to a 3 rep max)

Metcon

Metcon (6 Rounds for time)

6 Rounds (each for time):

9 Pull Ups

7 Squat Cleans 135/95

5 Push Jerks 135/95

Rest 2 minutes between rounds

Jersey Devil CrossFit – CrossFit

REST DAY

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (8-5-5-3-Max)

8 @ 55%

5 @ 65%

5 @ 75%

3 @ 85%

Max @ 95%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 Wall Balls

15 Kettlebell Swings 53/35

30 Double Unders

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (8-5-5-3-Max)

8 @ 55%

5 @ 65%

5 @ 75%

3 @ 85%

Max @ 95%

Metcon

Metcon (5 Rounds for time)

5 Rounds (each for time):

250 Meter Row

15 Push Ups

10 Pull Ups

5 Burpee Box Jump Overs

Rest 3 Minutes
The sub for 250 Meter row is 20 Sumo Deadlift High Pulls at 75/55 lbs.

Goal is unbroken and as fast as humanly possible each round. Scale accordingly

Cash Out

Metcon (No Measure)

Tabata Russian Twists:

20 seconds on and 10 seconds off for 8 rounds

Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

EMOM 12 Minutes:

Minute 1: 10 Good Mornings

Minute 2: 10 Jump Overs

Minute 3: 50′ Bear Crawl

Minute 4: 50′ Crab Crawl

Metcon

Support Your Local Box Workout 3 (Time)

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

50-lb/35-lb DBs

24/20-in. box

Time cap: 20 minutes
https://www.youtube.com/watch?v=l7xoN_L_m2k

Cash Out

Metcon (No Measure)

Bi’s and Tri’s

3 sets of:

15 DB (per arm) or BB Curls

15 Tricep Extensions