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WLC – March 30, 2017

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CrossFit Jersey City – Weightlifting Club

Week 13 of this Cycle.

Weightlifting

Squat Clean and Jerk (E1.5MOM15)

We will start with empty barbell drill for Jerks.

Then we will add weight and work position and technique.

Round 1: 60% x 2 reps

Round 2: 70% x 2 reps

Round 3: 75% x 2 reps

Round 4: 80% x 1 rep

Round 5-10: 85% x 1 reps

Once we complete this, we work on drills.

Finisher

Mobility

SunBURN

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym – warm up into BLUE zone up to 65%

2-4 single unders into GREEN zone

4-7 slow row in GREEN zone

7-9 row into ORANGE zone

9-11 burpees in ORANGE zone

11-13 slow jog/walk around gym back into GREEN ZONE

13-15 fast single unders into ORANGE ZONE

15-17 row in ORANGE ZONE

17-18 row sprint into RED zone

18-19 take a knee deep breaths

19-21 jog around gym in ORANGE zone

21-23 sprint length of gym, jog back get into RED zone

23-24 walk around gym deep breaths

24-25 fast single unders in ORANGE zone

25-28 row in GREEN zone

28-30 take a knee deep breaths get back into BLUE or GREY zone

Muscle Ups

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CrossFit Jersey City – CrossFit

Gymnastics

Warm-up (No Measure)

Muscle Up Practice and the False Grip

Conditioning

Metcon (AMRAP – Reps)

AMRAP10 – Teams of 2

Max Muscle Ups (Sx – Muscle Ups Transitions)

Pace Setter – 15 Box Jumps Overs

Mobility

Warm-up (No Measure)

Shoulder Openers

Tuesday Fun

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CrossFit Jersey City – CrossFit

Gymnastics

Warm-up (No Measure)

Handstand Push Up Skill Work

Conditioning

Metcon (Time)

1000m Row – Buy In (Sx – 750m Row)

18-15-12-9-6-3 (Sx – 15-12-9-6-3)

Handstand Push Up (Sx – Box HSPU/DB Push Press/Kick Ups, Rx – Head to Ground)

Medball Clean (Sx – 14/10, Rx – 20/14)
Heat 1 will start at 0:00, Heat 2 will start at 5:00.

Time Cap per Heat – 15 minutes. Scale Appropriately

Mobility

Warm-up (No Measure)

As soon as the work is over. Go for a 300m cool down jog. Slow pace.

Monday Madness

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CrossFit Jersey City – CrossFit

Strength

Power Snatch (EMOM10: 3 Power Snatches)

With a partner, start around 60% of your 1RM and slowly build throughout the EMOM. These are not touch and go reps.

Conditioning

Metcon (Time)

20 Burpees

20 Russian Kettlebell Swings (Go Heavy)

20 Pull Ups (Sx – Ring Rows, CRx – Chest to Bar)

20 Russian Kettlebell Swings

20 Burpees

Rest 3 minutes and repeat

Mobility

Warm-up (No Measure)

Couch Stretch – 2 minutes each leg

BURNpees

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym – warm up into BLUE zone up to 65%

2-5 slow row into GREEN zone

5-8 row into ORANGE zone

8-10 burpees in ORANGE zone

10-12 slow jog/walk around gym back into GREEN ZONE

12-14 burpees into ORANGE ZONE

14-16 row into ORANGE ZONE

16-17 row sprint into RED zone

17-18 take a knee deep breaths

18-20 jog around gym in ORANGE zone

20-23 sprint length of gym, jog back get into RED zone

23-24 walk around gym deep breaths

24-26 row in ORANGE zone

26-28 500m row sprint into RED zone

28-30 take a knee deep breaths get back into BLUE or GREY zone

17.5

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CrossFit Jersey City – CrossFit

Conditioning

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Team Work

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CrossFit Jersey City – CrossFit

Mobility

Warm-up (No Measure)

Hip and Shoulder Mobility

Strength

Thruster (4×3)

The focus here is on technique. We’ll review some tips and tricks. Use a moderate weight for all sets. These will be taken off the floor.

Morning Classes – No Dropping

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12 – Teams of 2

10 Box Jumps (Sx – 20″/16″, Rx – 24″/20″, CRx – 30″/24″)

10 Toes to Bar (Sx – Hanging Knee Raises)

Pace Setter – 15 burpees or a 200m Run (your choice today)
You will pick up wherever your partner left off