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21-15-9

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CrossFit Jersey City – CrossFit Kids/Teens

Warm-up

Warm-up (No Measure)

50 Jumping Jacks

10 SLOW Air Squats

Tic-Tac-Toe

Skill

Dumbell Hang Power Clean (3×5)

Metcon

Metcon (Time)

21-15-9

Dumbell Hang Power Clean

Dumbell Push Press

Box Step Overs w/Dumbell

Game

Skill

Slamballs

Metcon

Metcon (Time)

15-12-9

Pull ups

Slamballs

Burpees

Game

Friday Fun

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CrossFit Jersey City – CrossFit

Strength

Warm-up (No Measure)

EMOM10

1 Strict Toes to Bar + 1 Strict Pull Up + 1 Straight Leg Raise + 1 Bar Muscle Up + 1 Reverse Pull Over

*If you don’t have a bar muscle up, complete 2 Strict Chest to Bar Pull Ups

Scaled

2x – 1 Left Knee Tuck + 1 Right Knee Tuck + 1 Knee Tuck + 1 Leg Raise
Control is key for all of these movements. The more in control you are, the better the quality of the movement will be

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

20 American KBS (Sx – 35/26, Rx – 53/35, CRx – 70/53)

20 Push Ups (Sx – Box Push Ups, CRx – Dynamic Push Ups)

WLC – November 17, 2016

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CrossFit Jersey City – Weightlifting Club

Week 9 of this Cycle

Weightlifting

Power Clean & Push Press (E1.5MOM15)

Perform 1 Power Clean followed by 1 Push Press
Warmup

Barbell Progressions

Sets 1-3

60% x 3 reps

Sets 4-7

67% x 3 reps

Sets 8-10

75% x 3 reps

Weightlifting

Back Rack Lunge (E1.5MOM9)

At 30-40% of your 1RM Back Squat, perform the following rep scheme:

Round 1:

2 Reps per Leg

Round 2:

3 Reps Per Leg

Round 3:

4 Reps Per Leg

etc.

Jump it

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CrossFit Jersey City – CrossFit

Gymnastics

Max Height Box Jump

Establish a Max Effort Box Jump

Conditioning

Metcon (Time)

9-15-21-15-9

Front Squat (Sx – 75/55, Rx – 115/75, CRx – 155/105)

Hang Power Clean

Cool Down

Warm-up (No Measure)

Foam Roll or stretch your legs anyway you’d like

Bench

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CrossFit Jersey City – CrossFit

Strength

DB Bench Press (5×10)

5×10 DB Bench Press + Max Strict Chin Ups

Rest 2 Minutes after each set

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP15

10 Cal Row

9 Toes to Bar (Sx – Hanging Knee Raises)

8 Burpees to a plate

Strength

Warm-up (No Measure)

Collect 90 seconds in a side plank (each side)

Squats

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CrossFit Jersey City – CrossFit

Strength

Back Squat (8×4)

All sets at 80% of 5RM

Conditioning

Metcon (AMRAP – Reps)

2 Rounds

1st Minute – Max Ring Dip (Sx – Banded, CRx – Muscle Ups)

2nd Minute – Max Sumo Deadlift High Pulls (Sx – 75/55, Rx – 95/65)

3rd Minute – Max Airsquat

Rest 2 Minutes

Deadlifts and Pistols

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CrossFit Jersey City – CrossFit

Strength

Deadlift (12×1)

Every 90 seconds for 12 Rounds – 1 Deadlift at 100% of your 3RM

This is very heavy today. Perfect form is key here. Choose a weight that is challenging and that you can maintain your form throughout

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

10 Alternating Pistols (Sx – Modified Pistol)

30 Doubles (Sx = 20 Lunges or 60 Singles)

11/11/2016: Veterans Day Workout

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP4

5 Hang Power Snatches (Sx – 65/45, Rx – 95/65, CRx – 135/95)

10 Burpees over the Bar
Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP4

10 Power Cleans (Same weights as above)

20 Pull Ups (Sx – Jumping Pull Ups)
Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP4

15 Box Jump Overs (Sx – 20″/14″, Rx – 24″/20″, CRx – 30″/24″)

30 Wallballs (Sx – 14/10, Rx – 20/14)