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AMRAP

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP15 – Teams of 2

200m Run

4 Rounds (Partners alternate rounds)

2 Push Jerks (Sx – 75/55, Rx – 95/65, CRx – 135/95)

3 Front Squats

4 Power Cleans
This is meant to be FAST. The bar should feel light as a feather today. Everything on the bar needs to be quick. We’re looking for 15 minutes of straight work today. Only rest is while your partner is on the bar.

Cool Down

Warm-up (No Measure)

Foam Roll Hamstrings and Quads – 4 Minutes

Small amount of burpees

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Gymnastics

Warm-up (No Measure)

Collect 2 Minutes in an L-Sit Position

Conditioning

Metcon (Time)

100 Burpees (Sx – 80 Burpees)

At the top of every minute – 5 Wallballs (CRx – 7 Wallballs)

Wallballs: Sx – 14/10. Rx – 20/14
Even though it looks like a small jump from Rx to CRx, it’s a massive difference. Choose carefully.

Goal – Sub 12 minutes

Cool Down

Warm-up (No Measure)

Breathing – As soon as your workout is complete, sit on the floor and try to control your breathing as much as possible for 2 minutes. The goal here is to work on our recovery and bring our heart rate back down. Then we’ll stretch a bit.

Isabel

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Strength

Power Snatch (Find a heavy technical rep for the day)

Conditioning

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Sx – 75/55

Rx – 95/65

CRx – 135/95

Goal – Under 7 minutes

Press Dat, all on the floor.

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – Weightlifting Club

Week 3 of this Cycle!

Weightlifting

Push Press (7×3)

We will start with a general warm-up.

From there we will work on Push Presses and stabilizing the bar Overhead.

You will hold for 3 second overhead for each rep.

50% x 3 reps

60% x 3 reps

70% x 3 reps

80% x 3 reps x 3 reps

We will spend a total of 15 minutes working on Push Press.

Squat Clean (EMOM12)

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: 78% x3x3

BURN it off

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – BURN!

Metcon (Calories)

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

3-7 rower into GREEN ZONE

7-10 rower into ORANGE ZONE max 85%

10-11 take a knee

11-13 single unders in GREEN ZONE

13-16 rower into ORANGE ZONE

16-18 row sprint RED ZONE

18-19 take a knee

19-20 jog around gym into ORANGE ZONE

20-22 60’ sprints of gym in RED ZONE

22-23 take a knee

23-25 jog around gym into ORANGE ZONE

25-27 row sprint RED ZONE

27-29 single unders ORANGE ZONE

29-30 take a knee

Team Work

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

Teams of 2

60 Box Jump Overs (Sx – 20″/16″, Rx – 24″/20″, CRx – 30″/24″)

120 Push Presses (Sx – 75/55, Rx – 95/65, CRx – 115/85)

then…

1 Mile Run (Sx – 2 laps around the block)

Jump around

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit Kids/Teens

Metcon (Distance)

Depth drop to broad jump

Slowly step from a box and straight into a max effort broad jump

5 attempts

Deadlift (3 sets of 10 reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP7

6 deadlifts @ 50% of 10 rep max

12 box jumps

Cindy-ish

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP15

2 Rounds

10 Burpees

15 Airsquats

Then…

4 Squat Cleans (Sx – 95/65, Rx – 135/95, CRx – 155/115)
Goal – 4+ Rounds

Mobility

Warm-up (No Measure)

Foam Foll Legs – 3 Minutes

Overhead Skwats

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – Weightlifting Club

Week 3 of this Cycle!

Weightlifting

Overhead Squat (7×3)

We will start with a general warm-up.

From there we will work on an Overhead Squat Position Drill.

You will hold for 3 second in a half squat, 3 second in a full squat and stand.

We will spend a total of 15 minutes working on Overhead Squats

Squat Snatch (EMOM12)

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: 78% x3x3

Toes to Row

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Toes to Bar

Conditioning

Metcon (AMRAP – Reps)

AMRAP4

500m Row (Sx – 400m Row)

Max V-Ups (Sx – Sit Ups)

Rest 90 seconds

AMRAP4

500m Row (Sx – 400m Row)

Max Toes to Bar (Sx – Hanging Knee Raises)

Rest 90 seconds

AMRAP4

500m Row (Sx – 400m Row)

Max V-Ups (Sx – Sit Ups)

Rest 90 seconds

AMRAP4

500m Row (Sx – 400m Row)

Max Toes to Bar (Sx – Hanging Knee Raises)