Friday August 9th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5-3-1-10-10-10)

5@70%

3@80%

1@90%

10@65%

10@65%

10@65%

*the 3 sets of 10 should be 5-10lbs heavier than last week.

Metcon

Metcon (Time)

For Time:

21 Hang Clean and Jerk 95/65

21 Toes To Bar

50 Double Unders

15 Hang Clean and Jerk

15 Toes To Bar

40 Double Unders

9 Hang Clean and Jerk

9 Toes To Bar

30 Double Unders
RX Plus: 115/80

Cash Out

Metcon (Time)

In teams of 3:

250 Meter Row (each)

400 Meter Run (each)

250 Meter Row (each)

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Thursday August 8th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (E2MOM 12 Minutes)

Set 1: 8@50%

Set 2: 6@60%

Set 3: 4@70%

Set 4: 3@75%

Set 5: 2@80%

Set 6: 2@85%

Metcon

Metcon (Time)

4 Rounds for time of:

Run 400

20 Wall Balls

20 Dumbell Snatch 50/35

3 Muscle Ups

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Wednesday August 7th

Jersey Devil CrossFit – CrossFit

Weightlifting

Overhead Squat (Build to a 2RM Overhead Squat)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute EMOM:

Odd Minutes: 10 Cal Row

Even Minutes: 10 Burpees Over Erg
If you fail in any round continue as an AMRAP

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Tuesday August 6th


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

“Ranger Mike”

Wishing Mike E luck on his RASP PT Test Today:

2 Minutes Max Push Ups
Rest 5 Minutes Then:

Metcon (AMRAP – Reps)

2 Minutes Max Rep Sit Ups
Rest 5 Minutes Then

Metcon (Time)

2 Mile Run

Cash Out

Metcon (No Measure)

3 Rounds (Not for time):

50 Double Unders

100 Meter Farmers Carry 53/35

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Monday August 5th HAPPY BIRTHDAY SAMANTHA!!


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Power Clean (3 Rep Every 90 Seconds for 6 rounds)

Metcon

Metcon (Time)

2019 CrossFit Games Masters 55+

“Down and Back Chipper”

400-m run

20 HSPUs

20 DB thrusters

20 box jump-overs

20 power cleans

20 box jump-overs

20 DB thrusters

20 HSPUs

400-m run

IF YOUR NAME IS SAMANTHA AND YOU’RE CELEBRATING A BIRTHDAY THEN YOU HAVE TO DO 500 METER ROWS INSTEAD OF 400 METER RUNS. (And you will still probably beat us all)

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Monday August 5th HAPPY BIRTHDAY SAMANTHA!!


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (1 Rep Every 90 Seconds for 6 rounds)

Build to a heavy single

Metcon

Metcon (Time)

2019 CrossFit Games Masters 55+

“Down and Back Chipper”

400-m run

20 HSPUs

20 DB thrusters

20 box jump-overs

20 power cleans

20 box jump-overs

20 DB thrusters

20 HSPUs

400-m run

Women: 20-lb. DBs, 18-in. box, 105-lb. cleans

Men: 30-lb. DBs, 20-in. box, 155-lb. cleans

IF YOUR NAME IS SAMANTHA AND YOU’RE CELEBRATING A BIRTHDAY THEN YOU HAVE TO DO 500 METER ROWS INSTEAD OF 400 METER RUNS. (And you will still probably beat us all)

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Saturday August 3rd


Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

EMOM 9 Minutes:

Min 1: 3 Reverse Wall Climbs

Min 2: 10 Plank Sandbag Pull Thru’s

Min 3: 45 Sec Max Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 FR DB Walking Lunge 50/35

8 C2B Pull Ups

10 DB Power Clean 50/35

100 Meter Run
On the dumbell power cleans touch one head of each dumbell to the ground on each rep.

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Friday August 2nd


Jersey Devil CrossFit – CrossFit Boot Camp

Weightlifting

Metcon (No Measure)

Strict Pull Ups

5 Sets of 5 Strict Pull Ups or Pull Up Negatives

Metcon

Metcon (Time)

For Time:

750 Meter Row

75 Double Unders

21 DB Push Press 50/35

500 Meter Row

50 Double Unders

15 DB Push Press

250 Meter Row

25 Double Unders

9 DB Push Press

Cash Out

Metcon (No Measure)

400 meter sled pull 45/25

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Friday August 2nd

Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (5 Sets of 3 (Build to Max))

Metcon

Metcon (Time)

For Time:

750 Meter Row

75 Double Unders

21 DB Push Press 50/35

500 Meter Row

50 Double Unders

15 DB Push Press

250 Meter Row

25 Double Unders

9 DB Push Press

Cash Out

Metcon (No Measure)

400 meter sled pull 45/25

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Thursday August 1st


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press

5 @ 70%

3 @ 80%

1 @ 90%

10 @ 60%

10 @ 60%

10 @ 60%

Metcon

Metcon (AMRAP – Reps)

For Total Reps:

Tabata Row (Calorie)

Tabata Air Squat

Tabata KB Swings 53/35

Tabata Sit Ups
Each Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. No additional rest between exercises. Score is total reps for entire workout.

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