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BURN it off

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-3 jumping jacks warm up into BLUE ZONE up to 65%

3-7 rower into GREEN ZONE

7-10 rower into ORANGE ZONE max 85%

10-11 take a knee

11-13 single unders in GREEN ZONE

13-16 rower into ORANGE ZONE

16-18 row sprint RED ZONE

18-19 take a knee

19-20 jog around gym into ORANGE ZONE

20-22 60’ sprints of gym in RED ZONE

22-23 take a knee

23-25 jog around gym into ORANGE ZONE

25-27 row sprint RED ZONE

27-29 single unders ORANGE ZONE

29-30 take a knee

WLC – March 16, 2017

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CrossFit Jersey City – Weightlifting Club

Week 11 of this Cycle.

Weightlifting

Power Clean & Split Jerk (EMOM10)

Power Clean from the Floor & Split Jerk
We will start with empty barbell drill for Split Jerks.

Then we will add weight and work position and technique for the P. Clean & Split Jerk.

Round 1-10: 70% x 2 reps

Once we complete this, we work on Split Jerk drill on the blocks.

Finisher

Mobility

Gymnastics Day

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CrossFit Jersey City – CrossFit

Skill

Max Height Box Jump

Establish a Max Effort Box Jump

Max Broad Jump

Establish a Max Effort Broad Jump

Conditioning

Metcon (AMRAP – Reps)

AMRAP12 – Teams of 2

Max High Box Jumps
Pace Setter – 100 Double Unders, or 150 Single Unders, or 1 minute of Double Unders Attempts, or CRx – 25 Triple Unders

“High” means different heights for different people. Challenge yourself!

Score will be your total reps between you and your partner

Mobility

Warm-up (No Measure)

Foam Roll Calves – 3 Minutes

Squats

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CrossFit Jersey City – CrossFit

Strength

Front Squat (EMOM10 – 3 Front Squats)

Start around 60% and increase in weight over the 10 minutes

Conditioning

Metcon (Time)

10 Rounds

3 Hang Power Cleans (Sx – 115/85, Rx – 155/115)

6 Burpees over the Bar

9 Toes to Bar (Sx – V-Ups)
The hang power cleans should be unbroken, but challenging

Mobility

Warm-up (No Measure)

Foam Roll Quads for 3 minutes

Monday

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Ring Dips and American KBS

Conditioning

Metcon (Time)

Teams of 2 – Alternating after each round

21-15-9

American Kettlebell Swings (Sx – 35/26, Rx – 53/35, CRX – 70/53)

Ring Dips

While Partner 1 is doing their set of 21 and 21, Partner 2 is on the rower for Max Calories. Then you will switch. Repeat this for the round of 15 and 9.

Your score is your time and your max calories.

Mobility

Warm-up (No Measure)

Foam Roll Lats – 2 minutes each side

WLC – March 12, 2017

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CrossFit Jersey City – Weightlifting Club

Week 10 of this Cycle.

Weightlifting

Power Clean & Push Jerk

1 Power Clean, followed by 1 Push Jerk
We will start with empty barbell Drill for the Push Jerk.

Then we will add weight and work position and technique for the P. Clean & Push Jerk.

Round 1-8: 60% x 4 reps

Once we complete this, we work on box P. Clean drill.

Finisher

Mobility

Turn and BURN baby

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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

4-6 Slow Row in GREEN zone

6-9 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

24-28 Row in ORANGE zone

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

17.3

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CrossFit Jersey City – CrossFit

Conditioning

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted