Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5-5-5-3-3 (E2MOM 10 Minutes))

Sets 1-3 @ 65%

Sets 4-5 @ 75%

Metcon

Metcon (Time)

For time:

1-10 Toes To Bar

10-1 Deadlift 185-225/115-145
1 T2B, 10 DL, 2 T2b, 9 DL, 3 T2B, 8 DL……

Cash Out

4 X 10 Pull Ups (10-10-10-10)

4 Sets of 10 Strict Pull Ups
Rest 2-3 minutes between rounds,

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-731

Jersey Devil CrossFit – CrossFit

REST DAY

Jersey Devil CrossFit – CrossFit

Warm-up

EMOM Skills Warm Up (DB press, step ups, plank) (No Measure)

Every Minute on the Minute for 9 Minutes:

45 Sec Work / 15 Sec Rest:

Minute 1: DB Strict Press

Minute 2: Box Step Ups

Minute 3: Handstand Hold or Straight Arm Plank

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Partner – You Go, I Go (full round)

5 Box Jumps

5 Clean and Jerks
24/20″ Box

115/75 Barbell or 50/35 Dumbells

Cash Out

Farmer’s Carry (400 Meters )

Carry dumbells, kettlebells, plates, or barbells

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-729

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 Reps *E2MOM 10 Minutes )

Sets 1-3 @ 60%

Sets 4-5 @ 65%

*3 second pause at the bottom of each squat

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Check out today’s blog post for a full workout explanation along with our demo video and sub options …

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-728

Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

Tabata Row, Bike, Ski

Metcon

Metcon (Time)

For time:

10 Thrusters / Wall Balls

15 Burpees

20 Thrusters / Wall Balls

25 Burpees

30 Thrusters / Wall Balls

35 Burpees
Thrusters (25-35 / 15-25 Dumbells)

Wall Ball (20/14)

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (4 Sets of 8)

Build in weight each set

Metcon

Metcon (5 Rounds for time)

5 Rounds (each for time) of:

5 Muscle Ups / Burpee Pull Ups

400 Meter Run

20 GHD Sit ups

Rest 2 Minutes
Muscle ups can be ring or bar

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-725

Jersey Devil CrossFit – CrossFit

Weightlifting

C+FS+J (2 Reps Every 2:30 for 4 sets)

Clean + Front Squat + Split Jerk
Sets 1-2 @ 75%

Sets 3-4 @ 80%

Clean and Jerk (1 Rep E2MOM 6 Minutes (3 sets))

@ 85-90% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

5 Box Jump Overs 24/20

10 Alternating Dumbell Snatch 50/35
REST 3 MINUTES THEN:

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

5 Box Jump Overs 24/20

10 Alternating Dumbell Snatch 50/35
Check out today’s blog post for our workout demo, subs and modications…

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-724

Jersey Devil CrossFit – CrossFit

REST DAY

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 Minutes:

Minute 1: Sumo Squat / RBM

Minute 2: 30 sec Spiderman stretch each side

Minute 3: 15 Barbell or Banded Good Mornings

Metcon

Metcon (5 Rounds for time)

6 Rounds (each for time) of:

5 – 3 For 1 Burpees*

25 – Air Squats

10 – Bent Over Row 95/65

10 – Front Rack Lunge

100 Meter Run

Rest 1 Minute Between Rounds
*For each rep of a ‘3 for 1′ burpee you drop into a push up position, do 3 strict push ups, then jump up and clap above your head.

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-722

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (Build to todays 7 Rep Max)

Back Squat (2 Sets of 10)

@ 80-85% of todays 7RM

Metcon

Metcon (Time)

21-15-9 Rep Rounds of:

Deadlift 185/135

Pull Ups
Check out today’s blog post for our demo video and full workout description…

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-721