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WLC – July 27, 2017

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CrossFit Jersey City – Weightlifting Club

Week 12 of this Cycle!

Weightlifting

Squat Clean (EMOM5, E2MOM10)

We will start with a general warm-up.

From there we will do a Squat Clean Workout

All percentages will be based off your Clean 1 Rep Max.

If you do not have a 1RM, we will guesstimate based on what you have been doing in class.

EMOM5

60% x 2 reps

60% x 2 reps

70% x 2 reps

70% x 2 reps

70% x 2 reps

2 minute break – Add Weight

E2MOM10

80% x 2 reps

85% x 1 rep

90% x 1 rep

95% x 1 rep

100% x 1 rep

Pulling

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CrossFit Jersey City – Gymnastics

Strength

Warm-up (No Measure)

Pull Ups and Ring Dips

Collect 2 Minutes – Static Hold with chin over the bar

EMOM14 – with a partner

1st Minute: 3-5 Strict Pull Ups

2nd Minute: 3-5 Ring Dips

Strength

Warm-up (No Measure)

6 Rounds – With a Partner

:20 on/off L-Sit or Support Hold

Wednesday

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12 – Increasing Ladder

Hang Power Snatch (Sx – 45/35, Rx – 75/55, CRx – 95/65)

Burpee Box Jump (Sx – 20″/16″, Rx – 24″/20″, CRx – 30″/24″)

1-1

2-2

3-3

4-4

etc…
Goal – Choose scales that allow you to continuously move for 12 minutes. There should be minimal rest throughout.

If space in class is tight, you can do the following instead: HPS, Burpee near your bar, Box Jump.

Mobility

Warm-up (No Measure)

Foam Roll Triceps 2 minutes each

Wednesday

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12 – Increasing Ladder

Hang Power Snatch (Sx – 45/35, Rx – 75/55, CRx – 95/65)

Burpee Box Jump (Sx – 20″/16″, Rx – 24″/20″, CRx – 30″/24″)

1-1

2-2

3-3

4-4

etc…
Goal – Choose scales that allow you to continuously move for 12 minutes. There should be minimal rest throughout.

If space in class is tight, you can do the following instead: HPS, Burpee near your bar, Box Jump.

Mobility

Warm-up (No Measure)

Foam Roll Triceps 2 minutes each

Core Blast

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

3 Rounds

30 Kettlebell Front Rack Lunges (Sx – 35/26, Rx – 53/35, CRx – 70/53)

50 Double Unders (Sx – 1:00 of Attempts)

25 V-Ups (Sx – 25 Situps)

15 Russian Kettlebell Swings
If possible, use 2 kettlebells for lunges and swings. You will lower the KB weight if you do so. This will depend on class size and available KBs

Goal – 15 minutes

Strength

Warm-up (No Measure)

GHD Hold – Collect 60-90 seconds

WLC – July 23, 2017

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CrossFit Jersey City – Weightlifting Club

Week 11 of this Cycle!

Weightlifting

Power Clean (EMOM3, EMOM3, EMOM3, EMOM3)

We will start with a general warm-up.

From there we will do a P. Clean Workout

All percentages will be based off your Power Clean 1 Rep Max.

If you do not have a 1RM, we will guesstimate based on what you have been doing in class.

EMOM3

60% x 4 reps

1 minute break – Add Weight

EMOM3

70% x 3 reps

1 minute break – Add Weight

EMOM3

80%x 2 reps

1 minute break – Add Weight

EMOM3

85% x 1 rep

Leg day

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 200m jog warm up

2-4 rower GREEN zone

4-6 300m 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

Liberty Games!!!

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

RX Division – Teams of 3

240 Wallballs – Partner works while partner rests

***3rd partner holds 45/35 plate overhead***

Each “Switch” adds 10 Double Unders to the end of the workout

Conditioning

Metcon (AMRAP – Reps)

Female Parter – 1 Rep Max Clean with 6 minute cap

Males Partners – AMRAP4 – Max Power Cleans (alternating every 10 reps)

Conditioning

Metcon (AMRAP – Reps)

AMRAP6

Increasing ladder of HSPU and DB Snatch (50/35)

3, 3, 6, 6, 9, 9, 12, 12, etc alternating as needed

***3rd partner holds top of deadlift (185/135)***

Conditioning

Metcon (AMRAP – Reps)

AMRAP1

P1 – Max Cal Row

P2 – Max Ski Erg

P3 – Max Assault Bike