151021 Wednesday Oct 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3-3-3-1-1-1)

Suggested percentages:

65-70-80-85-95-100+

Metcon (AMRAP – Reps)

For Max Reps:

90 seconds of strict pull ups

Rest 90 seconds

90 seconds of strict handstand push ups

Rest 90 seconds

60 seconds of strict pull ups

Rest 60 seconds

60 seconds of strict handstand push ups

Rest 60 seconds

30 seconds of strict pull ups

Rest 30 seconds

30 seconds of strict handstand push ups

If you can not do strict pull ups or strict handstand pull ups do kipping, or assisted pull ups and kipping handstand pull ups or hand release push ups

Metcon

Metcon (AMRAP – Reps)

Against an 8 minute running clock, for max reps of Wall Ball Shots:

Row 1000 Meters

Wall Ball Shots (20/14)

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