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
CrossFit Jersey City - CrossFitConditioningMetcon (AMRAP - Rounds and Reps)AMRAP20 30 Lunges 40 Airsquats 50 Heavy Russian KBS 60 Double UndersUse a heavier kettlebell then you normally use. You all can do more weight for this movement.
Row, Row, Row & Deadlift
CrossFit Jersey City - CrossFit Kids/TeensWarm upWarm-up (No Measure)Rower BowlingPerform 1 Burpee for every meter over 100 and 1 Air Squat for every meter under 100m.PracticeDeadlift (5x1)Build to a heavy Deadlift.MetconMetcon (AMRAP - Reps)AMRAP10 1 KB Deadlift (Rx ~ 35) 1 Burpee 150m RowAdd a repetition to each movement after…
CrossFit Jersey City - CrossFitConditioningMetcon (Time)3 Rounds 400m Run 12 Power Snatches 6 Bar Muscle UpsNo Dropping in the morning. Scaling Options Power Snatches - Something that you can complete at least 6 unbroken Bar Muscle Ups - 12 Chest to bar, Pull Ups, or Ring Rows Goal - Sub…
P. Clean Ladders!
CrossFit Jersey City - Weightlifting ClubWeightliftingWarm-upWe will start today's workout by getting our heart rates up. General Warmup Row 100m x 3 rounds Row 50m x 3 rounds Drills & Mobility Jump Up/Jump Down Stretching the Front Rack Position (in the rack)Power Clean (E1/2MOM40 (20 minutes))We will max out your…
CrossFit Jersey City - BURN!Metcon (Calories)0-1 --- Jumping jacks BLUE 1-2 --- Lunges BLUE 2-3 --- Mountain climbers GREEN 3-5 --- Jog around gym GREEN 5-7 --- Burpees ORANGE 7-8 --- Lunges GREEN 8-9 --- High knees in place ORANGE 9-11 --- Run around gym ORANGE 11-13 --- Sprint length…
CrossFit Jersey City - CrossFit Kids/TeensMetcon (AMRAP - Rounds and Reps)Medball Cleans and Burpee Box Jump Overs AMRAP14 7 Medball Cleans 7 Burpee Box Jump Overs
You don’t need meds
CrossFit Jersey City - CrossFitMetcon (Time)5 Rounds - Teams of 2 40 Medball Cleans 30 Burpee Box Jump OversBreak up the reps however you like.
CrossFit Jersey City - CrossFitStrengthPush Press (10-8-6-4-2-2)Use this rep scheme to build up to a heavy set of 2 for todayStrengthWarm-up (No Measure)150' One Arm Overhead Dumbbell Carry. As heavy as possible. Walk 150' each arm.
CrossFit Jersey City - Weightlifting ClubWeek 4 of this Cycle!WeightliftingSnatch Push Press (6x3)The barbell will start in a back rack position with the athlete's hands in a Snatch Grip. The athlete will dip and press the barbell overhead.We will start with a general warm-up. From there we will work on…