Posts tagged with ‘Barbell Club’

  • WOD Blog | Workout of the day

    SATURDAY 01-06-2019

    - by Sean Thompson

    BARBELL CLUB

    A. SNATCH

    1 snatch pull
    2 hang snatch
    1 snatch

    Build to a heavy set of the complex

    B. CLEAN & JERK

    1 clean
    2 front squats
    1 jerk

    Build to a heavy set of the complex

    GI JOZI

    21 – 15 -9
    DB Snatch
    DB OH Squat
    **200m run in between each set.

  • WOD Blog | Workout of the day

    SATURDAY 08-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then:
    2×2 at 80% of the HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then:
    2×2 at 80% of the HS

    CROSSFIT

    Fair Share – CompTrain

    Team of 3 with 30min Cap

    2 Rounds
    200m Run – Relay
    100 Power Snatches 35/25
    200m Run – Relay
    100 x Box Jump Overs
    200m Run – Relay
    100 x Thrusters 43/30

  • WOD Blog | Workout of the day

    SATURDAY 20-10-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 singles OTM at each load:
    70%
    75%
    80%

    B. CLEAN

    3 singles OTM at each load:
    70%
    75%
    80%

    C. JERK

    3×3, 80%

    CROSSFIT

    FOR TIME:

    Buddy Workout – Split work between two

    Row 2km
    Medball Cleans (7.5/10kg) x 100
    Medball Sit ups x 100
    Medball DL x 200
    Medball Run x 800m
    ( 1 Medball btwn buddies)

  • WOD Blog | Workout of the day

    SATURDAY 08-09-2018

    - by Admin

    GI JOZI SWEAT-FEST

    “IVAN THE TERRIBLE”

    50-40-30-20-10
    100 Skips/Double unders between rounds
    Lunges per leg
    Push Ups
    Sit Ups

    40 Min Time Cap

    BARBELL CLUB

    A. SNATCH

    60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1

    Then,

    3×1 at 80%

    B. CLEAN & JERK

    60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1

    Then,

    3×1 at 80%

  • WOD Blog | Workout of the day

    SATURDAY 01-09-2018

    - by Admin

    HAPPY BIRTHDAY TO MARLIZE SWART, DYLAN ROELOFSZ AND TANYA HOSE!

    BARBELL CLUB

    Week 6

    A. SNATCH

    2 x 2, 75%
    3 x 2, 80%

    B. CLEAN & JERK

    2 x 2, 75%
    3 x 2, 80%

    CROSSFIT

    FOR TIME:

    600m kb suitcase carry
    30x TTB
    30x Push ups
    30x Front squats with med ball
    200m kb suitcase carry
    20x TTB
    20x Push ups
    20x med ball cleans
    100m suitcase carry