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1 more week of squats

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CrossFit Jersey City – CrossFit

Strength

Front Squat (12 sets of 1 rep)

Every 90 seconds for 12 rounds: 1 rep at 100% of 3RM

Conditioning

Metcon (AMRAP – Reps)

AMRAP9 – With Dumbbells

3 Front Rack Lunges

3 Hang Power Cleans

6 Front Rack Lunges

6 Hang Power Cleans

9 Front Rack Lunges

9 Hang Power Cleans

etc…
Continue to add 3 reps to each movement for 9 minutes

Sx – 35/20, Rx – 50/35, CRx – 50+/35+

WLC – June 25, 2017

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CrossFit Jersey City – Weightlifting Club

Week 7 of this Cycle!

Weightlifting

Clean and Jerk (10×1)

We will start with a general warm-up.

The C&J will be caught in the squat position and pause for 3 seconds.

Once you stand up, you will complete a split jerk and hold the position for 3 seconds.

Sets 1-5 – 70%

Sets 6-10 – 75%

Weighted Dumbbell Step Ups (5×5 (each arm))

The point of this is to work Overhead Stability and Mobility, not to be challenging weight wise.

Ballistic BURN!

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym warm up into BLUE zone up to 65%

2-3 single unders in BLUE zone up to 70%

3-4 low box jumps w/rebound into GREEN zone

4-8 lap of block @ 75% then abmat situps

8-9 KBS in ORANGE zone

9-10 slow lunges lactate flush

10-11 low box jumps w/rebound into ORANGE zone

11-12 burpees in ORANGE zone

12-16 lap of block @ 75% then abmat situps

16-17 KBS ups in ORANGE zone

17-18 burpee box jumps into RED zone

18-19 slow lunges lactate flush

19-23 lap of block @ 75% then abmat situps

23-24 KBS in ORANGE Zone

24-25 burpee box jumps into RED zone

25-26 slow lunges lactate flush

26-28 200m sprint + burpees in RED zone

28-29 slow single unders lactate flush

29-30 slow lunges lactate flush

Presses

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CrossFit Jersey City – CrossFit

Strength

Clean and Push Jerk (15 minutes to find a moderate Clean and Jerk)

This is an extended warm up and practice session for your workout. Also, these are power cleans today. Do not max out.

Conditioning

Metcon (Weight)

Every 4 Minutes for 12 Minutes

200m Run or 15/12 Cal Assault Bike

12 Burpees over the bar (Sx – 8 reps)

9 Clean and Jerks (Sx – 75/55, Rx – 95/65)
CRx – Every 3 minutes for 9 minutes

15/12 Cal Assault Bike

12 Burpees over the bar

9 Unbroken Clean and Jerks (95/65)

Mobility

Warm-up (No Measure)

Foam Roll Quads – 3 Minutes

WLC – June 22, 2017

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CrossFit Jersey City – Weightlifting Club

Week 7 of this Cycle!

Weightlifting

P. Snatch with Pause (5×3)

Power Snatch executed with a Pause at the Knee
We will start with a general warm-up.

The P. Snatch will be caught in the power position. Pause for 2 seconds and continue to an Overhead Squat.

Warmup

50%x3+3

60% x 3+3

70%x3+3 (5 sets)

Single Dumbbell Overhead Squat (5×5 (each arm))

The point of this is to work Overhead Stability and Mobility, not to be challenging weight wise.

It’s a beautiful morning for……

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym warm up into BLUE zone up to 65%

2-3 single unders in BLUE zone up to 70%

3-4 low box jumps w/rebound into GREEN zone

4-9 lap of block @ 75% then burpees in ORANGE zone

9-10 slow lunges lactate flush

10-11 burpees in ORANGE zone

11-12 low box jumps w/rebound into ORANGE zone

12-17 lap of block @ 75% then burpees in ORANGE zone

17-18 burpee box jumps into RED zone

18-19 slow lunges lactate flush

19-24 lap of block @ 75% then burpees in ORANGE zone

24-25 burpee box jumps into RED zone

25-26 slow lunges lactate flush

26-28 200m sprint + burpees RED zone

28-29 slow single unders lactate flush

29-30 slow lunges lactate flush

Muscle Deads

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CrossFit Jersey City – CrossFit

Strength

Warm-up (No Measure)

Muscle Up Strength

If you are still working on the strength for pull ups and dips, complete the following…

Collect 30 Strict Pull Ups and 30 Strict Dips. Superset to sets of 5 reps.

If you can easily complete 5 strict pull ups and 5 strict dips, you can practice controlling your kip on the rings in sets of 5, and trying to touch your hips to the rings.

Conditioning

Metcon (Time)

7-6-5-4-3-2-1

Ring Muscle Ups (Sx – Double the reps of pull ups or ring rows)

Deadlifts (Sx – 135/95, Rx – 185/135, CRx – 245/170)
Deadlifts should be at a challenge weight for the set of 7, almost to the point where you cannot complete it.

Strength

Warm-up (No Measure)

Collect 90 seconds in an Arch position

Collect 90 seconds in a Hollow positions