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Barbells on Barbells

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CrossFit Jersey City – CrossFit

Strength

Metcon (Weight)

Teams of 2 – Every 2 minutes on the minute until failure

1 Power Clean

2 Front Squats

1 Split Jerk

Every 2 minutes, you will complete the above complex. We will start lighter (around 50% of your max clean), and every 2 minutes your team will add 5-10 pounds to the bar

If you fail a lift, you will continue at the last successful weight until the 20 minute mark.

Conditioning

Metcon (Time)

15 Power Cleans (Sx – 75/55, Rx – 95/65, CRx – 135/95)

15 Front Squats

15 Shoulder to Overhead
Goal – Sub 5 Minutes

Strength

Warm-up (No Measure)

3×15 Front Raises with a plate

25 Flutter Kicks after each set

WLC – June 15, 2017

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CrossFit Jersey City – Weightlifting Club

Week 6 of this Cycle!

Weightlifting

Back Squat (3×3)

We will start with a general warm-up and work a tempo back squat with a 3 second descent, 3 second hold, and 1 second ascent.

Warmup

50%x3

60% x 3

70%x3x3

Power Clean (E1.5MOM9)

Every 90s for 9 minutes, you will complete 2 Power Cleans with a 3 second pause in your power position.

Rounds 1-2: 60%

Rounds 3-4: 67.5%

Rounds 5-6: 75%

Handstand Power

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CrossFit Jersey City – Gymnastics

Skill

Warm-up (No Measure)

Tumbling Practice – this will be important to safely exit a handstand walk

Positioning Drill – 10x – Wall Walk + Tripod + Tumble out

Balance Drill – Free Standing Handstand Practice with partners

Strength – AMRAP6 in the following rep scheme…

1/2 Box Circle

1 HSPU

1/2 Box Circle

2 HSPU

1/2 Box Circle

3 HSPU

Etc…

Running

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 single unders warm up into BLUE zone

2-4 200m run + walking lunges GREEN ZONE

4-9 lap of block + air squats ORANGE ZONE

9-11 200m sprint + walking lunges RED ZONE

11-13 single unders ORANGE zone

13-18 lap of block + burpees ORANGE ZONE

18-20 single unders ORANGE zone

20-22 200m sprint + walking lunges RED ZONE

22-27 lap of block + air squats ORANGE ZONE

27-29 200m run + walking lunges GREEN ZONE

29-30 recovery

Row it

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Rowing Drills

Conditioning

Metcon (Time)

AMRAP15 –

15 Russian KBS (Sx – 35/26, Rx – 53/35, CRx – 70/53)

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

15/12 Cal Row or Cal Assault Bike

Strength

Warm-up (No Measure)

Heaviest weighted plank hold possible for 30 seconds

Happy Tuesday

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Handstand Walking

Conditioning

Metcon (AMRAP – Reps)

3 Rounds

Max Push Press in 1:00 (Sx – 75/55, Rx – 95/65, CRx – 115/85)

Max Pull Ups in 1:00 (Sx – Jumping Pull Ups)

Max V-Ups in 1:00 (Sx – Abmat Situps)

Rest 1:00
Goal – Consistency across all three rounds. Choose a barbell weight that you can move efficiently.

For the jumping pull ups, use your legs as little as possible

Strength

Warm-up (No Measure)

30 Strict Toes to Bar

Almost done with Front Squats

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CrossFit Jersey City – CrossFit

Strength

Front Squat (6 sets of 3 reps at 90% of 3RM)

4 Warm up sets of 3 reps, building to your 90%

Conditioning

Metcon (Time)

3 Rounds

15 Thrusters (Sx – 75/55, Rx – 95/65)

15 Burpees
Goal – Sub 10 minutes. Choose a weight that you can keep moving.

Cool Down

Warm-up (No Measure)

Jog around the block with a partner. Pick a pace where you can have a conversation

WLC – June 8, 2017

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CrossFit Jersey City – Weightlifting Club

Week 5 of this Cycle!

Weightlifting

Front Rack Lunge (5×10)

We will start with a general warm-up and work on a Front Rack Lunge with Kettle Bells.

3 Squat Cleans + 1 Split Jerk (E1.5MOM9)

3 Squat Cleans followed by 1 Split Jerk
Every 90s for 9 minutes, you will complete 3 Squat Snatches.

Rounds 1-2: 60%

Rounds 3-4: 67.5%

Rounds 5-6: 75%

After each set, you will complete 16 Jumping Lunges.