Wednesday November 28th

Jersey Devil CrossFit – CrossFit

Weightlifting

Squat Clean (1-1-1-1-1-1 (Build to max E2MOM 12 Min))

Metcon (Time)

7 Rounds for time of:

10 Burpees (6″ Target)

20 Abmat Sit Ups

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Tuesday November 27th

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (5 X 5 Build to max)

After the 5 work sets do one additional drop set for Max Reps at 70% of today’s 5 rep max

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Posted in WOD

Monday November 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5@55%, 5@65%, 5@75%, MAX%85%)

Metcon

Metcon (Time)

3 Rounds for time of:

21 Wall Balls 20/14

15 Chest to bar Pull Ups

9 Clean and Jerk 135/95

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Saturday November 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps E2MOM 12 Minutes)

Start at around 60-65% and build to today’s max

Metcon

Metcon (Time)

For time:

800 Meter Run

40 Single-Arm Dumbbell Push Press*

30 Toes to Bar

20 Burpees

800 Meter Run
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.

Posted in WOD

Friday November 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (10 – 10 – 10 )

Post heaviest completed round

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

3 Muscle Ups

6 Handstand Push Ups

9 Power Clean 135/95

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Wednesday November 21


Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5 X 3 Build to Max)

Weighted Pull-ups (5 X 3 Build to Max)

Perform Bench Press and Weighted Pull Ups as supersets with 2-3 minutes rest between rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2 alternating exercises complete a 30 minute AMRAP of:

50 Double Unders

40 Kettlebell Swings 53/35

30 Wall Balls 20/14

20 Box Jumps

10 Toes To Bar

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Tuesday November 20th

Jersey Devil CrossFit – CrossFit

Weightlifting

PS + 2SB (EMOM 10 Minutes )

Power Snatch + 2 Snatch Balance
Moderate Weight

Snatch (1 Rep E2MOM 12 Minutes (Build to max))

Metcon

Metcon (Time)

21-15-9 Rep Rounds of:

Overhead Squat 115/75

Bar Hop Burpees

Cash Out

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Happy Birthday Kyle!!

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Saturday November 17th

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 8 reps @ 75-85%

Rest 2 minutes between sets.

Metcon

Metcon (Time)

5 rounds for time of:

10 hang squat cleans

20 push-ups

Men: 115 lb.

Women: 75 lb.
RX Plus:

Men: 135

Women: 95

Cash Out

Metcon (Calories)

3 Rounds for Max Calories of:

Row 45 seconds, rest 15 seconds

Row 30 seconds, rest 30 seconds

Row 15 seconds, rest 45 seconds

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Friday November 16th


Jersey Devil CrossFit – CrossFit

Weightlifting

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

Loading suggestions:

75%-85%-95%-80%-90%-100+%

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

15 Power Snatches 75/55

30 Double Unders

15 Wall Balls 20/14

30 Double Unders

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