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Monday

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

3 Rounds

400m Run

12 Power Snatches

6 Bar Muscle Ups
No 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 15 minutes

Row, Row, Row & Deadlift

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CrossFit Jersey City – CrossFit Kids/Teens

Warm up

Warm-up (No Measure)

Rower Bowling
Perform 1 Burpee for every meter over 100 and 1 Air Squat for every meter under 100m.

Practice

Deadlift (5×1)

Build to a heavy Deadlift.

Metcon

Metcon (AMRAP – Reps)

AMRAP10

1 KB Deadlift (Rx ~ 35)

1 Burpee

150m Row
Add a repetition to each movement after each completed 200m row.

P. Clean Ladders!

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CrossFit Jersey City – Weightlifting Club

Weightlifting

Warm-up

We 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 P. Clean

In groups of 4 – we will build the bar 5 pounds per round.

You are allowed a maximum of 3 failed attempts at any weight.

You can not advance to the next weight unless you clear the previous weight.

Body BURN!

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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 of gym RED

13-14 — Jog around gym ORANGE

14-15 — Lunges GREEN

15-16 — Jumping lunges ORANGE

16-18 — Burpees RED

18-20 — Jog around gym ORANGE

20-22 — Sprint length of gym RED

22-23 — Lunges GREEN

23-24 — Jumping lunges ORANGE

24-25 — Jog around gym ORANGE

25-27 — Sprint length of gym RED

27-28 — Lunges GREEN

28-30 — Meditate

Snatch Werk

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CrossFit Jersey City – Weightlifting Club

Week 4 of this Cycle!

Weightlifting

Snatch Push Press (6×3)

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 Snatch Strength.

You will hold for 3 seconds at the top of each lift.

Based on 1RM Snatch

50% x 3

60% x 3

70% x 3

80%x3x3

Squat Snatch from the Blocks (E2MOM12)

Next, we will do 6 sets of 3 reps of Squat Snatches building up in weight.

Set 1: 50% x 3 reps

Set 2: 60% x 3 reps

Set 3: 70% x 3 reps

Set 4-6: 80% x3x3