Blog Search

WLC – November 24, 2016

By: 0

CrossFit Jersey City – Weightlifting Club

Week 10 of this Cycle

Happy Thanksgiving! If you are working out today, you can complete this workout. If not, gobble gobble!

Weightlifting

Squat Snatch (E1.5MOM15)

Today, we are doing a pyramid. This means we will ascend the weight to a peak and work back down.

Coach Notes: Start Clock Here

60% x 2 reps

65% x 2 reps

70% x 2 reps

75% x 1 reps

80% x 1 reps x 2 sets

75% x 1 reps

70% x 2 reps

65% x 2 reps

60% x 2 reps

Box Jump Ladder (AMRAP10)

Ascending Heights of Box Jumps
Suggested Warmup

Minimum of 10 ascents

Ascent 1

20″, 22″, 24″, 26″, 28″

Ascent 2

24″, 28″, 30″, 32″, 34″

Ascent 3

24″, 28″, 32″, 36″, 40″

Finisher

Mobility

Pre Thanksgiving Day

By: 0

CrossFit Jersey City – CrossFit

Strength

Hang Power Snatch (5×5)

Increase weight each set if possible.

Conditioning

Metcon (AMRAP – Reps)

AMRAP 15

10 Overhead lunge (Sx – 45/25, Rx – 65/45, CRx – 95/65)

10 Pull Ups (Sx – Ring Rows, CRx – Chest to bar)

200m Run
Add 2 reps to OHL and Pull Ups after each run

If you are scaling to 45/35, use a plate instead of a barbell so we can conserve space

GHD Time!

By: 0

CrossFit Jersey City – CrossFit Kids/Teens

Warm-up

Warm-up (No Measure)

Mountain Climbers

Wall Walks

Drills

Skill

GHD Situps

Conditioning

Metcon (AMRAP – Reps)

As many reps in 10 mins as you can of:

5 Snatches, right arm DB

5 Snatches, left arm DB

Max GHD Sit Ups

5 Snatches, right arm DB

5 Snatches, left arm DB

Scored with total number number of GHD Sit Ups

Burnnnn

By: 0

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

3 Rounds

40 Calorie Row

30 Box Jumps (Sx = 20″/18″, Rx = 24″/20″, CRx = 30″/24″)

20 Handstand Push Ups (Sx – DB Push Press or Box HSPU, Rx – Head to Ground, CRx – Strict or Deficit)

Cool Down

Warm-up (No Measure)

3 Minutes at a slow pace – Row, Bike, Run, Jump rope, or ski

WLC – November 20, 2016

By: 0

CrossFit Jersey City – Weightlifting Club

Week 9 of this Cycle

Workout last done on 9/29/16.

Weightlifting

Power Snatch & Squat Snatch Complex (EMOM10)

1 Power Snatch & 1 Squat Snatch
1 P Snatch Floor + 1 Squat Snatch Floor = 1 rep

Warmup Set

60% x 2 reps

Rounds 1 – 3:

65% x 2 reps

Round 4: Rest

Rounds 5-7:

70% x 2 reps

Round 8: Rest

Rounds 9-10:

75% x 2 reps

Snatch Balance (EMOM10)

2 reps per minute

Sx – 45/35

Rx – 95/65

Crx – 135/95

Finisher

Mobility

Triple 3

By: 0

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

Choose one. If you would like to attempt the Triple 3 (Games level workout), get to class early and be ready to start within the first 5 minutes

Triple 2

2000m Row

200 Double Unders (Sx – 400 Singles)

2 Mile Run

Triple 3

3000m Row

300 Double Unders (Sx – 600 Singles)

3 Mile Run

Team Triple 3

Divide up the work however you’d like. Finish each movement before moving to the next

3000m Row

300 Double Unders (Sx – 600 Singles)

3 Mile Run
Solo Triple 3 was a Games Workout. It will take around 45 minutes. Plan accordingly.

21-15-9

By: 0

CrossFit Jersey City – CrossFit Kids/Teens

Warm-up

Warm-up (No Measure)

50 Jumping Jacks

10 SLOW Air Squats

Tic-Tac-Toe

Skill

Dumbell Hang Power Clean (3×5)

Metcon

Metcon (Time)

21-15-9

Dumbell Hang Power Clean

Dumbell Push Press

Box Step Overs w/Dumbell

Game

Skill

Slamballs

Metcon

Metcon (Time)

15-12-9

Pull ups

Slamballs

Burpees

Game

Friday Fun

By: 0

CrossFit Jersey City – CrossFit

Strength

Warm-up (No Measure)

EMOM10

1 Strict Toes to Bar + 1 Strict Pull Up + 1 Straight Leg Raise + 1 Bar Muscle Up + 1 Reverse Pull Over

*If you don’t have a bar muscle up, complete 2 Strict Chest to Bar Pull Ups

Scaled

2x – 1 Left Knee Tuck + 1 Right Knee Tuck + 1 Knee Tuck + 1 Leg Raise
Control is key for all of these movements. The more in control you are, the better the quality of the movement will be

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

20 American KBS (Sx – 35/26, Rx – 53/35, CRx – 70/53)

20 Push Ups (Sx – Box Push Ups, CRx – Dynamic Push Ups)