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Open Workout 16.3

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CrossFit Jersey City – CrossFit

Conditioning

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.
Please use the trainer bar (the green one) so you can add bumper plates

Team Work

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

Teams of 2

400m Run as a team

50 Man Makers (Sx – No Push Up, 40 Reps)

50 Box Jumps (Sx – 20″/16″, Rx – 24″/20′)

400m Run as a team

40 Man Makers (Sx – 30 Reps)

40 Box Jumps

400m Run as a team

30 Man Makers (Sx – 20 Reps)

30 Box Jumps

400m Run as a team

20 Man Makers (Sx – 10 Reps)

20 Box Jumps

400m Run as a team

10 Man Makers

10 Box Jumps
Man Maker = 1 Push Up + 1 Row each arm + 1 Squat Clean + 1 Thruster

If it’s freezing out, you can do a 500m row.

Mobility

Warm-up (No Measure)

Roll out each Lat – 2 minutes

BURN!

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CrossFit Jersey City – BURN!

Metcon (Calories)

0 – 4 mins Rower/AB into Zone 2 up to 65%

4 – 8 mins Burpees in Zone 3

8 – 13 mins Rower/AB into Zone 4 up to 85%

13 – 18 mins Abmat Sit-Ups back into Zone 3

18 – 20 mins Rower/AB in Zone 4 up to 90%

20 – 21 mins Rower/AB max effort sprint

21 – 23 mins Air Squats back into Zone 3

23 – 26 mins Burpees into Zone 4 at 75-80%

26 – 28 mins 60′ sprints

28 – 30 mins Air Squats cool down

Metcon (Calories)

0 – 4 mins Rower/AB into Zone 2 up to 65%

4 – 8 mins Burpees in Zone 3

8 – 13 mins Rower/AB into Zone 4 up to 85%

13 – 18 mins Abmat Sit-Ups back into Zone 3

18 – 20 mins Rower/AB in Zone 4 up to 90%

20 – 21 mins Rower/AB max effort sprint

21 – 23 mins Air Squats back into Zone 3

23 – 26 mins Burpees into Zone 4 at 75-80%

26 – 28 mins 60′ sprints

28 – 30 mins Air Squats cool down

Handstand Push Ups

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Wrist and Shoulder Stretch

Floor HSPU Drills

Tripods with an abmat

Balance Drills with Partners

Warm-up (No Measure)

Free standing Handstand Holds with 2 partners (10 minutes)

Warm-up (No Measure)

Handstand Walks (with a partner if needed) Drills

Strength

Warm-up (No Measure)

Box Handstand Walk Ladder

1 Walk to the box

1 HSPU

1 Walk back to plank

2 HSPU

etc…
Sx – Return to plank each time instead of the HSPU

WLC – January 26, 2016

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CrossFit Jersey City – Weightlifting Club

Week 4 of this Cycle.

Weightlifting

Squat Snatch (E2MOM20)

Today will be another high volume snatch workout. We will start with a drill and work into some Squat Snatches.

Work in groups of 2

We will start with empty barbell

Snatch Drills.

(Explosive Pull Drill &

Squat Snatch Drill)

Then we will add an start our E2MOM of Squat Snatches.

60% x 5 x 5

67.5% x 5 x 5

Sots Press (EMOM10)

Presses from the bottom position of a clean or snatch. Use apprioprate grip for each.
Sx – 45/35

Rx – 75/55

Crx- 95/65

Finisher

Mobility

Sweat it out

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CrossFit Jersey City – CrossFit

Strength

Deadlift (10-8-6-4-2)

Build up to a heavy set of 2 using the above rep scheme. Increase in weight each time.

***Morning Classes – Please control the barbell back to the floor each time

Conditioning

Metcon (Time)

3 Rounds

70 Double Unders (Sx – 90 seconds of attempts)

50 Situps

30 Airsquats

Gymnastics

Warm-up (No Measure)

Collect 2 Minutes in an L-Sit Position

Cleans

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CrossFit Jersey City – CrossFit

Strength

Clean (EMOM10: 1 Power Clean + 1 Squat Clean)

Morning Classes – No dropping. Return the bar to the hip first. Focus is on speed under the bar. Keep good form

Partner up for this

Think of this as more warm up for your workout below

Conditioning

Metcon (Time)

21-15-9-6-3

Front Squat (Sx – 75/55, Rx – 95/65, CRx – 135/95)

Lateral Burpees Over The Bar
Morning Classes – please stay lighter, and try to get farther into the workout

If class is full, do your burpees in place

Time Cap – 18 Minutes

Gymnastics

Warm-up (No Measure)

Collect 2 Minutes in a side plank on each side