Posts tagged with ‘barbell’

  • WOD Blog | Workout of the day

    MONDAY 30-07-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    EMOM 12:
    1 power clean + 2 push jerks
    *Start with an empty barbell and build
    to as heavy as form permits

    B. CONDITIONING

    3 rounds for time:
    12 DB power cleans (20/10)
    100 lunges

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 seconds x 8:
    (3 power clean + 3 push jerk)
    *Start at 60% 1RM power clean & build every set

    B. CONDITIONING

    3 rounds for time:
    12 DB power cleans (25/15)
    100 lunges

  • WOD Blog | Workout of the day

    THURSDAY 26-07-2018

    - by Admin

    HAPPY BIRTHDAY TO NICK CARIPIS AND CHAD DE ROSE!

    ENDURANCE CLUB

    A. WARM-UP

    5 x 2 min on : 1 min off
    Double unders

    B. ROWING SKILL

    C. CONDITIONING

    Rowing
    4 x 2 min on : 2 min rest
    Working for max cal. across all rounds

    D. ACCESSORY

    Barbell hip thrust
    5 x 10 (1230)

    CROSSFIT

    Every 90 seconds x 10:

    Even: 10 Barbell glute bridge
    Tempo 1230

    Odd: 12 single arm DB row/side
    As heavy as possible

    -Rest 5 minutes, then:

    5 rounds for time
    100m suitcase carry (10x10m AHAP)
    400m run

  • WOD Blog | Workout of the day

    SATURDAY 14-07-2018

    - by Admin

    REMEMBER TO JOIN US FOR THE WINTER THROWDOWN, TOMORROW, AT 10:30 AT CFJ HQ!

     

    GI JOZI

    40 Min AMRAP

    10 push ups
    10 squats
    10 KB deadlifts(16/20)
    10 KB swings(16/20)
    10 cal airbike
    30 seconds rest between rounds

    BARBELL CLUB

    A. SNATCH

    “No feet snatch”
    6 x 3, across

    B. CLEAN

    Split clean
    6 x 1/leg, ascending load

  • WOD Blog | Workout of the day

    MONDAY 09-07-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO CARMEN KILFOIL!

    A. STRENGTH

    Javelin press
    3 x 8/side

    B. CONDITIONING

    5 rounds for reps of:
    1 minute of 35/20kg sumo deadlift high pulls
    1 minute of 35/20kg push presses
    1 minute of rowing

    Rest 1 minute

  • WOD Blog | Workout of the day

    FRIDAY 06-07-2018

    - by Admin

    LEVEL 1

    A. STRENGTH TEST 3

    DB floor press
    5RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 kipping leg raises
    9 KB goblet squats, 24/16
    35 single skips

    LEVEL 2

    A. STRENGTH TEST 3

    BB floor press
    3RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 TTB
    9 OHS, 45/30
    35 double unders