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WLC – November 20, 2016

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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

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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

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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

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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)

WLC – November 17, 2016

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CrossFit Jersey City – Weightlifting Club

Week 9 of this Cycle

Weightlifting

Power Clean & Push Press (E1.5MOM15)

Perform 1 Power Clean followed by 1 Push Press
Warmup

Barbell Progressions

Sets 1-3

60% x 3 reps

Sets 4-7

67% x 3 reps

Sets 8-10

75% x 3 reps

Weightlifting

Back Rack Lunge (E1.5MOM9)

At 30-40% of your 1RM Back Squat, perform the following rep scheme:

Round 1:

2 Reps per Leg

Round 2:

3 Reps Per Leg

Round 3:

4 Reps Per Leg

etc.

Jump it

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CrossFit Jersey City – CrossFit

Gymnastics

Max Height Box Jump

Establish a Max Effort Box Jump

Conditioning

Metcon (Time)

9-15-21-15-9

Front Squat (Sx – 75/55, Rx – 115/75, CRx – 155/105)

Hang Power Clean

Cool Down

Warm-up (No Measure)

Foam Roll or stretch your legs anyway you’d like

Bench

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CrossFit Jersey City – CrossFit

Strength

DB Bench Press (5×10)

5×10 DB Bench Press + Max Strict Chin Ups

Rest 2 Minutes after each set

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP15

10 Cal Row

9 Toes to Bar (Sx – Hanging Knee Raises)

8 Burpees to a plate

Strength

Warm-up (No Measure)

Collect 90 seconds in a side plank (each side)

Squats

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CrossFit Jersey City – CrossFit

Strength

Back Squat (8×4)

All sets at 80% of 5RM

Conditioning

Metcon (AMRAP – Reps)

2 Rounds

1st Minute – Max Ring Dip (Sx – Banded, CRx – Muscle Ups)

2nd Minute – Max Sumo Deadlift High Pulls (Sx – 75/55, Rx – 95/65)

3rd Minute – Max Airsquat

Rest 2 Minutes