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Ballistic BURN!

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CrossFit Jersey City – BURN!

Metcon (Calories)

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

2-3 single unders in BLUE zone up to 70%

3-4 low box jumps w/rebound into GREEN zone

4-9 lap of block @ 75% then burpees in ORANGE zone

9-10 slow lunges lactate flush

10-11 low box jumps w/rebound into ORANGE zone

11-12 burpees in ORANGE zone

12-17 lap of block @ 75% then burpees in ORANGE zone

17-18 burpee box jumps into RED zone

18-19 slow lunges lactate flush

19-24 lap of block @ 75% then burpees in ORANGE zone

24-25 burpee box jumps into RED zone

25-26 slow lunges lactate flush

26-28 200m sprint + burpees RED zone

28-29 slow single unders lactate flush

29-30 slow lunges lactate flush

Murph Prep

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Reps)

10 Rounds each – Teams of 2

5 Ring Rows

10 Push Ups (Sx – Tricep/Rig Banded Push Up)

15 Airsquats

Max Cals in 20 pulls on the rower
Score is your total Calories between you and your partner.

One partner works while one partner rests.

Go all out on the rower when you get there!

Squats

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CrossFit Jersey City – CrossFit

Strength

Zercher Squat (Find a challenging set of 2)

We’ve never done these before, so we’ll be trying something different today just to mix it up!

20 Minutes

Conditioning

Metcon (Time)

5 Rounds

25 V-Ups

15 Dumbbell Overhead Lunges
Goal – Sub 12 minutes

WLC – April 27, 2017

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CrossFit Jersey City – Weightlifting Club

Week 16 of this Cycle.

Weightlifting

Power Clean from the Blocks (E2MOM20)

Power Clean executed from a block, creating knee height or above for the barbell
We will start with a quick warmup and a barbell progression.

Round 1-5: 60% x 3 rep

Round 6-10: 70% x 3 rep

Once we complete this, we work on drills.

Finisher

Mobility

Deadlifts and DBs

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Reps)

AMRAP9

2 Box Jump Overs (Sx – 20″/16″, Rx – 24″/20″)

2 DB Step Overs (Sx – 30/20, Rx – 50/30)

4 Box Jump Overs

4 DB Steps Overs

Continue to increase each round by 2 reps each time…
You may use KBs as well

Strength

Deadlift (5×5)

Partner up to conserve barbells. No mixed grip today!

Morning classes – No dropping unless using the new blue pads in the back of the room!

WLC – April 23, 2017

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CrossFit Jersey City – Weightlifting Club

Week 16 of this Cycle.

Weightlifting

Squat Clean and Jerk (E2MOM20)

We will start with a general warmup.

Round 1: 60% x 2 reps

Round 2: 65% x 2 reps

Round 3: 70% x 2 reps

Round 4: 75% x 2 reps

Round 5: 80% x 1 rep

Round 6: 85% x 1 rep

Round 7: 90% x 1 rep

Round 8: 95% x 1 rep

Round 9: 100% x 1 rep

Round 10: Try something you have never done before

Finisher

Mobility