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Tuesday

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

20 Deadlifts (Sx – 75/55, Rx – 95/65, CRx – 115/85)

15 Lateral Jumps over the barbell

10 Push Jerks
Goal – Choose a weight that you can complete the push jerks unbroken on every round. Looking for 4+ rounds today

Push it

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Strength

Shoulder Press (1RM)

Conditioning

Metcon (Time)

10 Rounds

5 Strict Pull Ups (Sx – Seated Ring Pull Ups)

10 Hand Release Push Ups

30 Doubles Unders (Sx – 60 Singles or :30 seconds of attempts)

Mobility

Warm-up (No Measure)

Foam Roll Lats – 2 minutes each side

PowAH Clean

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – Weightlifting Club

Week 7 of this Cycle!

Weightlifting

Warm-up

We will start today’s workout by working on hip and shoulder mobility for 15 minutes.

Power Clean (E2MOM6)

Next, we will do 3 sets of 2 reps of Power Clean at 80% of your 1RM Power Clean.

We will build up to 80% as follows:

Set 1: 50% x 3 reps

Set 2: 60% x 2 reps

Set 3-4: 70% x 2 reps x 2 sets

Set 5-7: 80% x 2 reps x 3 sets

Front Squat (3×3)

We will work up to 80% today.

50% x 3 reps

60% x 3 reps

70% x 3 reps

80% x 3 reps x 3 sets

Burnday

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 200m jog warm up

2-4 rower GREEN zone

4-6 200m jog GREEN zone

6-8 rower ORANGE zone

8-9 slow air squats GREEN zone

9-11 rower ORANGE zone

11-12 max effort row sprint RED zone

12-13 slow box lateral step ups

13-14 box jumps ORANGE zone

14-15 burpee box jumps RED zone

15-17 200m jog

17-19 sprint length of gym, jog back RED zone

19-20 slow air squats ORANGE/GREEN zone

20-22 rower ORANGE zone

22-23 max effort row sprint RED zone

23-25 200m jog

25-26 box jumps ORANGE zone

26-27 burpee box jumps RED zone

27-28 slow box lateral step ups

28-30 2 minute meditation

Happy Saturday

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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

Teams of 2

200m Run together

60 Dumbbell Thrusters

400m Run together

40 Dumbbell Thrusters

800m Run together

20 Dumbbell Thrusters
Max weights – 50/35

Looking for heavy dumbbells today for sets of 5 through out the workout

Cool Down

Warm-up (No Measure)

100 Wallball Partner Situps

Swingers!

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

For time:

In teams of 2 complete 10 rounds of:

12 Cal Row +

15 Slamballs (Sx – 20/15, Rx – 30/20, CRx – 50/30)

Once completed, perform 250 Russian KB Swings (Sx – 35/26, Rx – 53/35, CRx – 70/53)
Partners will alternate rounds on the rower & slamballs

Partners will divide the KBS as needed

30min time cap

PowAH Snatch

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – Weightlifting Club

Week 7 of this Cycle!

Weightlifting

Warm-up

We will start today’s workout by working on hip and shoulder mobility for 15 minutes.

Power Snatch (E2MOM6)

Next, we will do 3 sets of 2 reps of Power Snatch at 80% of your 1RM Power Snatch.

We will build up to 80% as follows:

Set 1: 50% x 3 reps

Set 2: 60% x 2 reps

Set 3-4: 70% x 2 reps x 2 sets

Set 5-7: 80% x 2 reps x 3 sets

BURN!

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – BURN!

Metcon (Calories)

0-1 jumping jacks warm up BLUE ZONE up to 65%

1-3 rower into GREEN ZONE

3-5 rower into ORANGE ZONE

5-6 slow lunges

6-8 single unders in GREEN ZONE

8-10 rower into ORANGE ZONE

10-11 row sprint in RED ZONE

11-12 slow lunges

12-14 single unders in GREEN zone

14-15 jog around gym into ORANGE ZONE

15-17 60’ sprints of gym in RED ZONE

17-18 slow lunges

18-20 single unders GREEN ZONE

20-21 jog around gym ORANGE ZONE

21-23 60′ sprints of gym in RED ZONE

23-24 slow lunges

24-26 rower into ORANGE ZONE

26-28 500m row sprint RED ZONE

28-30 meditate

Cleans

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP7

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

3 Squat Cleans (Sx – 75/55, Rx – 135/95, CRx – 185/135)
Goal – 4+ Rounds

Please be careful on the box jumps after your first round.

Strength

Warm-up (No Measure)

8 Rounds – :10 on/:20 off with a partner

Front Rack Hold (out of the rack): Should be around 80% of your max. Doesn’t have to be perfect

Do not underestimate this. It’s much harder than it looks.

Cleans

By: 0

Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP7

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

3 Squat Cleans (Sx – 75/55, Rx – 135/95, CRx – 185/135)
Goal – 4+ Rounds

Please be careful on the box jumps after your first round.

Strength

Warm-up (No Measure)

8 Rounds – :10 on/:20 off with a partner

Front Rack Hold (out of the rack): Should be around 80% of your max. Doesn’t have to be perfect

Do not underestimate this. It’s much harder than it looks.