CrossFit Jersey City - Weightlifting ClubWeek 6 of this Cycle!WeightliftingWarm-upWe will start today's workout by working on hip and shoulder mobility for 15 minutes.Power Snatch (E2MOM20)Next, we will do 3 sets of 2 reps of Power Snatch at 80% of your 1RM Power Snatch. We will build up to 80%…
CrossFit Jersey City - BURN!Metcon (Calories)0-2 jog around gym BLUE 2-3 low box jumps w/rebound GREEN 3-7 500m row then push ups to box GREEN 7-8 burpees ORANGE 8-9 lunge in place RECOVERY 9-10 burpees ORANGE 10-11 low box jumps w/rebound ORANGE 11-15 500m row then abmat situps GREEN 15-18…
CrossFit Jersey City - CrossFitMetcon (Time)Teams of 2 100-80-60-40-20 Dumbbell Snatch Abmat Sit-upsBreak up the reps evenly however you like.
CrossFit Jersey City - CrossFitStrengthFront Squat (5-5-5-5-5)
Fundamentals – Day 2
CrossFit Jersey City - FundamentalsWarm-upWarm-up (No Measure)Review: Air Squat Front Squat Overhead Squat New: Rowing Strict Press Push Press Push Jerk Sign up for a Screening Spot with Enrique!ConditioningMetcon (AMRAP - Reps)AMRAP12 - Teams of Two 7 Front Squats (Sx - 35/15, Rx - 45/35) 7 Push Press Partner is…
CrossFit Jersey City - Weightlifting ClubWeek 5 of this Cycle!WeightliftingOverhead Squat (5x10)We will start with a general warm-up. From there we will work on Hip & Shoulder Mobility & with the Barbell.Squat Snatch (E2MOM6)Next, we will do 3 sets of 1 rep of Squat Cleans at 90% of your 1RM.…
Reach for the sky!
CrossFit Jersey City - CrossFit Kids/TeensWarm-upWarm-up (No Measure)FreezeSkillShoulder PressMetconMetcon (AMRAP - Reps)EMOM12 Minute 1: Box Jumps Minute 2: Overhead Plate Hold Minute 3: Situps Minute 4: RestScore is total amount of box jumps and situps.
CrossFit Jersey City - CrossFitConditioningMetcon (Time)7 Rounds 7 HSPU 7 Burpees 7 Ring DipsIf you cannot complete 7 unbroken HSPU or Ring Dips, scale the reps down to 5 for each.MobilityWarm-up (No Measure)Roll out your triceps - 2 minutes each arm
Pistols and Pull Ups
CrossFit Jersey City - GymnasticsSkillWarm-up (No Measure)Pistols and Pull Ups Today we're going to work on some single leg work while getting some pulling power in your pull ups. Not for time... 42 Pistols (Alternating each leg) 21 Strict Pull Ups 30 Pistols 15 Strict Pull Ups 18 Pistols 9…
Working towards an 11 minute 3k row!
CrossFit Jersey City - BURN!Metcon (Calories)Every few weeks we are going to do some row intervals, working towards an 11 minute 3k row. It will get harder! The intervals will test your ability to sustain the appropriate pace and to recover between intervals. Week 3: 21 intervals 32 secs of…