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CrossFit Jersey City – Weightlifting Club

Week 2 of this Cycle!

We will start with a quick game and some hip and glute warmups.

Weightlifting

Clean Transitions (8×4)

Starting with the Barbell in a high hang position, the athlete will need to move under as quick and straight as possible.
We will spend a total of 20 minutes working on Clean Transitions.

Each set will start with 10 Squat Jumps with the arms straight over head.

Squat Clean from the Blocks (EMOM5)

Next, we will do 5 sets of 5 of Block Squat Cleans building upon what we did in the first part of class.

70% x 5 reps x 3 sets

75% x 5 reps x 2 sets