28 Jul

Deads

CrossFit Jersey City - CrossFitStrengthDeadlift (3x5)3x5 @ 80% of 1RMConditioningMetcon (Time)800m Run 5 Rounds 10 Overhead Lunges (Sx - 45/35, Rx - 95/65, CRx - 135/95) 15 Toes to Bar (Sx - V-Ups) 800m RunIf you are doing the competition tomorrow, scale the OHL to Front Rack Lunges...

27 Jul

WLC – July 28, 2016

CrossFit Jersey City - Weightlifting ClubWeek 8 of this CyclePower Clean & Push Jerk, Squat Clean & Jerk (E2MOM14)1 Power Clean followed by 1 Push Jerk Bar comes back to the ground Squat Clean followed by 1 Split JerkWeights will begin to go up. Warm up (Coaches Note: Start...

26 Jul

All the squats

CrossFit Jersey City - CrossFitStrengthDumbell Press (5x5 Dumbbell Push Press)ConditioningMetcon (AMRAP - Rounds and Reps)AMRAP20 200m Run 25 Air Squats 10 Dumbbell Snatch (Sx = 30/20, Rx = 50/35, CRx = 70/50)GymnasticsWarm-up (No Measure)30 Strict Handstand Push Ups (Sx - 30 HS Kick Ups or 30 Box HSPU)...

25 Jul

AMRAPs

CrossFit Jersey City - CrossFitConditioningMetcon (AMRAP - Rounds and Reps)AMRAP12 9 High Box Jumps (Challenge yourself) 6 Hang Power Cleans (Sx - 95/65, Rx - 135/95, CRx - 155/115)Rest 10 MinutesConditioningMetcon (AMRAP - Reps)AMRAP5 - Teams of 3 Max Double Unders (CRx - Max Triple Unders) Sx - Max...

24 Jul

Cleans and Stuff

CrossFit Jersey City - CrossFitStrengthClean and Jerk (EMOM10)1 Clean + 2 Front Squats + 2 Push Jerks Starting at 60% of your 1RM Clean and Jerk and attempting to build to around 70-75% Working in teams of 2ConditioningMetcon (Time)Teams of 2: 25 Synchro Burpees to a Target (or...

23 Jul

WLC – July 24, 2016

CrossFit Jersey City - Weightlifting ClubWeek 7 of this CyclePower Clean & Push Press (EMOM10)Perform 1 Power Clean followed by 1 Push PressWeights will begin to go up. Warm up 60% x 2 reps Working Sets Sets 1-3 - 70% Sets 4-7- 75% Sets 8-10 - 80%Push Jerk (EMOM10)Suggested Warm Up...

22 Jul

Partner Workout

CrossFit Jersey City - CrossFitConditioningMetcon (Time)Teams of 2 Run 1 mile (together) 40 Wallballs (Sx - 14/10, Rx - 20/14, CRx - 30/20) 30 Synchro KB Swings (Sx - 35/26, Rx - 53/35, CRx - 70/53) 2000m Row (Alternate every 500m) 30 Synchro KB Swings 40 Wallballs Run 1 mile (together)GymnasticsWarm-up (No...

21 Jul

Snatches

CrossFit Jersey City - CrossFitStrengthSnatch (1RM)Take 15 minutes to find a max liftConditioningMetcon (Time)18 Pull Ups (CRx - 9 Muscle Ups) 9 Squat Snatches (Sx - 95/65, Rx - 135/95) 14 Pull Ups (CRx - 7 Muscle Ups) 7 Squat Snatches 10 Pull Ups (CRx - 5 Muscle Ups 5...

20 Jul

WLC – July 21, 2016

CrossFit Jersey City - Weightlifting ClubWeek 7 of this CycleHang Snatch (E1.5MOM15)Weights will begin to go up. Warm up 60% x 2 reps Working Sets Sets 1-3 - 65% Set 4-7- 72% Set 8-10 - 77%Snatch Mobility Complex (EMOM10)1 Power Snatch 2 Snatch Presses 2 Snatch Balance or OHSSuggested Warm Up &...

19 Jul

Muscle Ups

CrossFit Jersey City - CrossFitConditioningMetcon (AMRAP - Rounds)AMRAP12 - Teams of 3-4 people Cal Row (Sx = 7 cal, Rx = 9 cal, CRx = 12 cal)ConditioningMetcon (Time)5 Muscle Ups (Sx = 8 Ring Rows + 8 Hand Release Push Ups) 50 Abmat Sit Ups 5 Muscle Ups 50...

18 Jul

Jerks

CrossFit Jersey City - CrossFitStrengthPush Press (EMOM 10: 2 Push press + 1 Push jerk)Start @ 75% of 1RM Push PressConditioningMetcon (Time)110 Double unders (Sx - 90 Seconds of Attempts) 15-12-9 Hang Power Clean (Sx - 95/65, Rx - 135/95, CRx - 155/125) Handstand Push Ups (Sx -...

17 Jul

Squats

CrossFit Jersey City - CrossFitStrengthFront SquatFind a 1RM. Then 3x3 at 80%ConditioningMetcon (AMRAP - Rounds and Reps)AMRAP 10 10 Goblet Squat (Sx = 30/20, Rx = 50/35, CRx = 70/50) 10 BurpeesYou can use a KB or DBFinisherWarm-up (No Measure)3 x 1:00 Plank...

16 Jul

WLC – July 17, 2016

CrossFit Jersey City - Weightlifting ClubWeek 6 of this CycleSquat Snatch (E2MOM10)Weights will begin to go up. Warm up 60% x 2 reps Working Sets (2 reps every 2 minutes) Set 1 & 2 - 70% Set 3 & 4- 75% Set 5 - 80%Front Squat (E2MOM12)Suggested Warm Up &...

15 Jul

Partner Workout

CrossFit Jersey City - CrossFitConditioningMetcon (Time)Row 1000m (Alternating every 250m) -- Max Box Jumps (Sx - 20"/16", Rx - 24"/20") Run 1200 (Alternating every 200m) -- Max Toes To Bar (Sx - Hanging Knee raises) 300 Double Unders (Alternating every 50) (Sx - Double Attempts, Alternate every :30 seconds...

14 Jul

Work

CrossFit Jersey City - CrossFitStrengthMetcon (AMRAP - Reps)4 Rounds Each For Total Reps :20 Max Burpees (CRx - Max Cals on Assault Bike) :10 Rest 1:00 Max Muscle Ups (Sx – Rounds 1/3 = Max Ring Rows, Rounds 2/4 = Max Ring Dips) Rest 2 minutesConditioningMetcon (AMRAP - Rounds...

13 Jul

WLC – July 14, 2016

CrossFit Jersey City - Weightlifting ClubWeek 6 of this CycleSquat Clean and Jerk (E2MOM10)Weights will begin to go up. Warm up 60% x 2 reps Working Sets (2 reps every 2 minutes) Set 1 & 2 - 70% Set 3 & 4- 75% Set 5 - 80%Back Squat (E2MOM12)Suggested Warm...

12 Jul

Deads

CrossFit Jersey City - CrossFitStrengthDeadlift (EMOM10 - 2 reps @ 80% of 1RM)ConditioningMetcon (Time)50-40-30-20-10: Abmat Situps 10 - 8 - 6 - 4 - 2: Wall WalksSx for Wallwalks: 20-16-12-8-4: Handstand Kick Ups or DB Push PressConditioningWarm-up (No Measure)4 x :30 side plank each side + 25...

11 Jul

Overhead

Note on Programming – As we move out of the squat cycle we will be focusing on pulling (think cleans / deads) and pressing (think strict press / handstand push up) for the next 12 weeks or so.  You will likely see some form of...

10 Jul

Clean Work

CrossFit Jersey City - CrossFitStrengthCleanEMOM10: 1 Squat Clean with a 3 second pause @ knee + 1 Squat Clean. Start @ 70% of your 1RM clean.ConditioningMetcon (Time)3 Rounds 500m Row 70 Double Unders (Sx = 90 seconds of attempts or 3-for-1 singles) 9 Squat Cleans (Sx = 95/65, Rx...

09 Jul

WLC – July 10, 2016

AnnouncementsPlease email info@ if you want to sign up for the Summer League SeriesCrossFit Jersey City - Weightlifting ClubWeek 5 of this CycleSquat Clean and Jerk (E3MOM15)This is for technique, so we will keep the weights at a moderate level. Warm up 55% x 3 reps Working Sets Set...

08 Jul

Partner Workout

AnnouncementsPlease email info@ if you want to sign up for the Summer League SeriesCrossFit Jersey City - CrossFitConditioningMetcon (Time)Teams of 2 80 Jumping Lunges 40 Chin Ups 50 Cal Row 100 Dumbbell Thrusters 50 Cal Row 40 Chin Ups 80 Jumping LungesYou can split up the work however you want...

07 Jul

Fight Gone Bad

AnnouncementsPlease email info@ if you want to sign up for the Summer League SeriesCrossFit Jersey City - CrossFitStrengthPush Press (EMOM10: 2 Reps)ConditioningFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" ...

06 Jul

WLC – July 7, 2016

AnnouncementsPlease email info@ if you want to sign up for the Summer League SeriesCrossFit Jersey City - Weightlifting ClubWeek 5 of this CycleSnatch (E3MOM15)This is for technique, so we will keep the weights at a moderate level. Warm up 50% x 5 reps Working Sets Set 1 & 2...