Tuesday January 14th


Jersey Devil CrossFit – CrossFit

Weightlifting

HPC + J (E2MOM 12 Minutes)

Hang Power Clean + Jerk
*Set 1 = 2 reps @ 60% of 1-RM Clean & Jerk

*Set 2 = 2 reps @ 65% of 1-RM Clean & Jerk

*Set 3 = 2 reps @ 70% of 1-RM Clean & Jerk

*Set 4 = 1 rep @ 75% of 1-RM Clean & Jerk

*Sets 5-6 = 1 rep @ 78-80% of 1-RM Clean & Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 5 minutes:

1 Hang Squat Clean

2 Toes-to-Bar

2 Hang Squat Clean

4 Toes-to-Bar

3 Hang Squat Cleans

6 Toes-to-Bar

4 Hang Squat Cleans

8 Toes-to-Bar

. . .

Continue the pattern until time is completed.
RX = 115/75

RX Plus = 135/95

Cash Out

Metcon (Weight)

3 sets of 8-10 reps per leg:

Posted Single Leg Deadlifts
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