Monday June 29th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (8-5-3-2-1)

8@70%

5@75%

3@80%

2@85%

1@90%

If you don’t have access to a barbell or rack then use whatever weighted object you can find and do 5 X 5 tempo squats at a 41X1 Tempo.

Here is a great explanation of tempo training:

https://www.crossfitinvictus.com/blog/what-does-30×0-mean/

Metcon

Metcon (Time)

For time:

25 Burpees

80 Calorie Row

100 KB Swings

*Break up the reps however you want
1000 Meter run can be subbed for 80 calorie row

Check out today’s blog post for a full explanation of the weightlifting, workout, and subs/modifications…

www.jerseydevilcrossfit.com/blog/2020/6/home-workout-629

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