Monday August 31st

Jersey Devil CrossFit – CrossFit

Weightlifting

HC + 2J (Every 90 seconds for 6 sets)

1 Hang Clean + 2 Jerk
Build

Can be squat or power

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

1:00 Wall Balls 20/14

:30 sec rest

1:00 Double Unders

:30 sec rest

1:00 Row/Bike Cal

:30 sec rest

1:00 Burpees

1:00 Rest
Check out today’s blog post for a full run down of the workout, complete with demos and scaling options!

www.jerseydevilcrossfit.com/blog/2020/8/home-workout-831

Posted in WOD

Saturday August 29th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (3 X 15)

Build

Super Set with Dumbell Curls

Metcon

Metcon (AMRAP – Rounds and Reps)

In 15 Minutes:

Run 800 Meters

Then AMRAP of:

10 Devil Press 40/25

10 Toes To Bar

30 Double Unders
Sub V-ups for Toes to Bar

Posted in WOD

Friday August 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (E2MOM 12 Min)

Sets 1-2: 2 Reps @ 75%

Sets 3-4: 1 Rep @ 80-85%

Sets 5-6: 1 Rep @ 90-95%

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Posted in WOD

Wednesday August 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Pick one of the following:

Front Squat (5 Reps E2MOM 10 Min)

Build

Back Squat (5 Reps E2MOM 10 Min)

Build

Overhead Squat (5 Reps E2MOM 10 MIn)

Build

Metcon

Metcon (Time)

15-12-9-6-3 Rep Rounds of:

Sandbag Clean and Jerks

Burpees over Sandbag

Sandbag Pull Throughs

Posted in WOD

Tuesday August 25th


Jersey Devil CrossFit – CrossFit

Weightlifting

PC + 3 S2O (E2MOM 12 Min (6 sets))

1 Power Clean + 3 Shoulder to Overhead

S2O can be strict press, push press, push jerk, or split jerk.
Start the first set at or near your 3RM strict press weight and build each set switching exercises as needed to complete the reps at that weight.

Metcon

Metcon (Time)

4 Rounds:

400 Meter Run

30 Wall Balls

400 Meter Run

30 Push Ups

Rest 1 Minute Between Rounds

Posted in WOD

Monday August 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM 12 Min)

Build

Metcon

Metcon (Time)

5 Rounds for time of:

24 KB Swings 53/35

12 Alt Rev Goblet Lunge

12 Box Jumps

Posted in WOD