Posts tagged with ‘barbell’

  • WOD Blog | Workout of the day

    SATURDAY 23-06-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    3 snatch deadlift
    2 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang
    snatch.

    B. CLEAN & JERK TEST

    3 hang cleans
    2 cleans
    1 jerk

    Build to a max set of the complex. You may release the bar for a quick reset
    after the 3rd hang clean

    CROSSFIT

    “Jenkins”

    Amrap with partner in 40min
    50 Burpees
    400m Run
    50 KB Swings 24/16
    400m Run
    50 Pull ups
    400m Run
    50 Push ups
    400m Run
    Split work as needed between partner
    Run together.

  • WOD Blog | Workout of the day

    MONDAY 11-06-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ZACK DA SILVA AND, TANYA NAUDE AND NEIL SEARS AND FOR TODAY TO CLAUDIA THEMISTOCLEOUS!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang snatch
    5 x 3, across

    B. CONDITIONING

    For time:
    2 rounds of:
    20 alt. DB snatches, 22.5/15
    12 burpees
    Then, 2 rounds of:
    14 alt. DB snatches, 22.5/15
    12 burpees

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    5 hang snatch, ascending

    B. CONDITIONING

    For time:
    2 rounds of:
    10 power snatches, 80/55
    12 burpees
    Then, 2 rounds of:
    10 power snatches, 52/35
    12 burpees

  • WOD Blog | Workout of the day

    SATURDAY 09-07-2018

    - by Admin

    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

    LEVEL 1

    4 rounds of
    10/8 Cal ski erg
    15 Russian kb swings (24/16)
    15 Ball slams (10/7)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (10/5)
    3 min burpees
    * stagger start tunnel format

    5 x 150m sprint
    Rest 1:1

    LEVEL 2

    4 rounds for time
    15/12 Cal bike
    15 American swings (28/20)
    15 Ball slams (15/10)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (15/10)
    3 min burpees
    * stagger start tunnel format

    5 x 200m sprint
    Rest 1:1

  • WOD Blog | Workout of the day

    WEDNESDAY 06-06-2018

    - by Admin

    HAPPY BIRTHDAY TO BEVERLY SOUVARIS!

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 2 minutes x 5 rounds:
    5 hang power snatch

    B. CONDITIONING

    7 rounds for time:
    10 American swings, 24/16
    150m sprint

    LEVEL 2

    A. BARBELL CONDITIONING

    EMOM 10:
    2 TnG power snatch, ascending

    B. CONDITIONING

    7 rounds for time:
    5 power snatch, 61/43
    200m sprint

  • WOD Blog | Workout of the day

    FRIDAY 18-05-2018

    - by Admin

    HAPPY BIRTHDAY TO JEAN-PIERRE DU PREEZ!

    LEVEL 1

    A. STRENGTH

    1. Back squat
    3 x 3, sets across

    2. Barbell floor press
    3 x 10, sets across–heavy

    B. CONDITIONING

    Alternating Tabata Intervals
    1: KB goblet hold, heavy
    2: Dbl DB bicep curls
    3: Ring rows

    8 intervals/movement but change stations every interval

    LEVEL 2

    A. STRENGTH

    1. Back squat
    3 x 2, 90%

    2. Barbell floor press
    3 x 10, sets across–heavy

    B. CONDITIONING

    Alternating Tabata Intervals
    1: KB goblet hold, heavy
    2: Dbl DB bicep curls
    3: Ring rows

    8 intervals/movement but change stations every interval