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WLC – September 15, 2016

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CrossFit Jersey City – Weightlifting Club

Week 10 of this Cycle

Squat Snatch (E1.5MOM21)

Week 14 of our Cycle

Warm up

(Coaches Note: Start EMOM Here)

60% x 2 reps x 1 set

65% x 2 rep x 1 set

70% x 2 rep x 1set

75% x 2 rep x 1 set

80% x 1 rep x 1 set

85% x 1 rep x 1 sets

90% x 1 rep x 2 sets

95% x 1 rep x 1 set

100% x 1 rep x 1 sets

3-5 attempts at a weight higher than 100%

Finisher

Mobility

BackBURNer

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BURN!

Metcon (Calories)

0-3 jog around gym warm up BLUE zone

3-4 super marios GREEN zone

4-8 burpees/mountain climbers (alternate each minute) ORANGE zone

8-9 take a knee

9-11 jog around gym ORANGE zone

11-14 shuttle sprints 2 lengths of gym, tag next person RED zone

14-15 take a knee

15-17 side shuffle lengths of gym ORANGE zone

17-21 burpees/mountain climbers (alternate each minute) ORANGE zone

21-23 shuttle sprints 2 lengths of gym, tag next person RED zone

23-24 take a knee

24-25 jumping jacks ORANGE ZONE

25-26 jumping lunges RED ZONE

26-28 jog around gym ORANGE ZONE

28-30 walk around gym COOL DOWN

BackBURNer

By: 0

BURN!

Metcon (Calories)

0-3 jog around gym warm up BLUE zone

3-4 super marios GREEN zone

4-8 burpees/mountain climbers (alternate each minute) ORANGE zone

8-9 take a knee

9-11 jog around gym ORANGE zone

11-14 shuttle sprints 2 lengths of gym, tag next person RED zone

14-15 take a knee

15-17 side shuffle lengths of gym ORANGE zone

17-21 burpees/mountain climbers (alternate each minute) ORANGE zone

21-23 shuttle sprints 2 lengths of gym, tag next person RED zone

23-24 take a knee

24-25 jumping jacks ORANGE ZONE

25-26 jumping lunges RED ZONE

26-28 jog around gym ORANGE ZONE

28-30 walk around gym COOL DOWN

BackBURNer

By: 0

BURN!

Metcon (Calories)

0-3 jog around gym warm up BLUE zone

3-4 jumping lunges GREEN zone

4-8 burpees/mountain climbers (alternate each minute) ORANGE zone

8-9 take a knee

9-11 jog around gym ORANGE zone

11-14 shuttle sprints 2 lengths of gym, tag next person RED zone

14-15 take a knee

15-17 side shuffle lengths of gym ORANGE zone

17-21 burpees/mountain climbers (alternate each minute) ORANGE zone

21-23 shuttle sprints 2 lengths of gym, tag next person RED zone

23-24 take a knee

24-25 jumping jacks ORANGE ZONE

25-26 jumping lunges RED ZONE

26-28 jog around gym ORANGE ZONE

28-30 walk around gym COOL DOWN

BURRRRRN

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BURN!

Metcon (Calories)

0-3 jog around gym warm up into BLUE zone up to 65%

3-4 push ups in BLUE zone up to 70%

4-6 burpees into GREEN zone

6-11 1 lap of block @ 80% then burpees in ORANGE zone up to 85%

11-12 take a knee

12-13 jog around the gym into GREEN zone

13-17 push ups & abmat sit ups (1min each) into GREEN zone

17-19 burpees into ORANGE zone

19-22 400m run + burpees in gym into RED zone

22-24 air squats down to GREEN zone at 75%

24-28 400m run + burpees back into RED zone

28-30 air squats cool down

NOT 17.1!

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BURN!

Metcon (Calories)

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

3-7 rower/assault bike GREEN ZONE

7-10 rower/assault bike ORANGE ZONE max 85%

10-13 box step ups back GREEN ZONE

13-16 rower/assault bike ORANGE ZONE

16-18 row/assault bike sprint RED ZONE

18-20 box jumps back ORANGE ZONE

20-22 60’ sprints of gym RED ZONE

22-24 walk around gym ORANGE ZONE

24-26 row/assault bike sprint RED ZONE

26-30 box step ups cool down

Metcon (Calories)

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

3-7 rower/assault bike GREEN ZONE

7-10 rower/assault bike ORANGE ZONE max 85%

10-13 box step ups back GREEN ZONE

13-16 rower/assault bike ORANGE ZONE

16-18 row/assault bike sprint RED ZONE

18-20 box jumps back ORANGE ZONE

20-22 60’ sprints of gym RED ZONE

22-24 walk around gym ORANGE ZONE

24-26 row/assault bike sprint RED ZONE

26-30 box step ups cool down

Oh what a beautiful morning

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BURN!

Metcon (Calories)

0-2 jog around gym – warm up BLUE zone

2-4 300m run GREEN zone

4-6 slow row GREEN zone

6-8 faster row ORANGE zone

8-10 300m run ORANGE zone

10-12 slow jog/walk around gym GREEN zone

12-14 row single ORANGE zone

14-15 row sprint into RED zone

15-16 slow lunges lactate flush recovery

16-20 lap of block ORANGE zone

20-22 sprint length of gym, jog back RED zone

22-23 walk around gym

23-25 row ORANGE zone

25-28 500m row RED zone

28-29 slow lunges recovery

29-30 rest BLUE or GREY zone

Metcon (Calories)

0-2 jog around gym – warm up BLUE zone

2-4 300m run GREEN zone

4-6 slow row GREEN zone

6-8 faster row ORANGE zone

8-10 300m run ORANGE zone

10-12 slow jog/walk around gym GREEN zone

12-14 row single ORANGE zone

14-15 row sprint into RED zone

15-16 slow lunges lactate flush recovery

16-20 lap of block ORANGE zone

20-22 sprint length of gym, jog back RED zone

22-23 walk around gym

23-25 row ORANGE zone

25-28 500m row RED zone

28-29 slow lunges recovery

29-30 rest BLUE or GREY zone

Spring SunBURN

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BURN!

Metcon (Calories)

0-2 row warm up BLUE zone

2-3 burpees GREEN zone

3-4 slam balls GREEN zone

4-6 row ORANGE zone

6-7 burpees ORANGE zone

7-8 slam balls ORANGE zone

8-9 take a knee RECOVER

9-13 400m run + burpees ORANGE zone

13-14 250m row sprint RED zone

14-15 take a knee RECOVER

15-16 250m row sprint RED zone

16-17 take a knee RECOVER

17-19 250m row sprint RED zone

19-23 400m run + burpees ORANGE zone

23-24 take a knee RECOVER

24-25 slam balls ORANGE zone

25-26 burpees ORANGE zone

26-28 row ORANGE zone

28-29 slow row RECOVER

29-30 take a knee RECOVER back into BLUE/GREY zone

BURN those calories

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BURN!

Metcon (Calories)

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

2-4 single unders into GREEN zone

4-7 slow row in GREEN zone

7-9 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 slow lunges lactate flush recovery

19-21 jog around gym in ORANGE zone

21-23 sprint length of gym, jog back RED zone

23-24 walk around gym

24-25 fast single unders in ORANGE zone

25-28 400m run/500m row ORANGE zone

28-30 slow lunges recovery BLUE or GREY zone