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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

The Ghost

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CrossFit Jersey City – CrossFit

Conditioning

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Sx for Doubles – Single Unders or Double Under Attempts

Tabata Club Sandwich

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Reps)

Tabata deadlift (Sx – 135/95, Rx – 185/135)

Rest 1 minute

Tabata hang power clean (Sx – 85/65, Rx – 135/95)

Rest 1 minute

Tabata front squat (Sx – 65/45, Rx – 85/65)

Rest 1 minute

Tabata push press (Sx – 45/35, Rx – 65/45)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

You will work in teams of 4 and move through different barbell stations.Each team will have 4 total barbells.Even if you end up doing a lighter weight, it will still be a hell of a workout.

You will either be doing Sx or Rx, no in between. Please work with the coaches today as there are a lot of moving pieces to this workout.

Cool Down

Warm-up (No Measure)

2 Rounds

10 Spider Lunges

10 Press Ups

Lose the Easter BURNny

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CrossFit Jersey City – BURN!

Metcon (Calories)

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

2-5 slow row into GREEN zone

5-8 row into ORANGE zone

8-10 burpees in ORANGE zone

10-12 slow jog/walk around gym back into GREEN ZONE

12-14 burpees into ORANGE ZONE

14-16 row into ORANGE ZONE

16-17 row sprint into RED zone

17-18 take a knee deep breaths

18-20 jog around gym in ORANGE zone

20-23 sprint length of gym, jog back get into RED zone

23-24 walk around gym deep breaths

24-26 row in ORANGE zone

26-28 500m row sprint into RED zone

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