Snatch
Take 15 minutes to find your 1RM (5 attempts)
Clean & Jerk
Take 15 minutes to find your 1RM (5 attempts)
*Olympic lifting standards apply. No press outs, and missed lifts are counted as attempts.
Double unders
Max unbroken
Tag Archives | clean & jerk
WEDNESDAY 25-04-12
SATURDAY 21-04-12
08h00 – 09h30
Olympic Lifting
Hang power snatch + snatch balance + snatch
3 sets
Hang power clean + front squat + clean
3 sets
Rack jerk
1-1-1-1-1
09h30 – 10h30
Open Gym
SATURDAY 14-04-12
08h00-09h30
Olympic Lifting
Hang power snatch + snatch balance + snatch
5 sets
Hang power clean + front squat + clean
5 sets
Rack jerk
2-2-2-2-2-2
Increase load on all exercises compared to the previous session.
09h30 – 10h30
Team Workout
In teams of 2 , complete as many rounds and reps in 15 minutes of:
6 hang power snatch
9 ring push-ups
12 sit-ups
*Team members alternate movements to complete a round i.e. each athlete performs each movement tag team style
SATURDAY 17-03-12
07h00 – 09h00
2012 CrossFit Games Open Workout 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
09h00 – 10h00
Challenge body composition measures
10h00 – 11h00
Olympic Lifting
Hang power snatch + power snatch + snatch (2 sec pause in receiving position)
4 sets
Hang power clean + power clean + clean + jerk (2 sec pause in split)
4 sets
SATURDAY 03-03-12
HAPPY BIRTHDAY TARYN DE LACY!!!
07h00 – 09h30
CrossFit Games Open Workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 35 / W 20kg)
30 Snatch (M 61 / W 35kg)
30 Snatch (M 75 / W 75kg)
Max Rep Snatch (M 95 / W 54kg)
This workout begins from the standing position. On the call of ‘Go’ the athlete will then snatch the bar from ground to lock-out overhead. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 minutes.
ALL athletes are expected to be up to date on the movement standards prior to coming in. We will go through a short explanation, but the onus is on you to ensure that you know what is required of you because you WILL be held to those standards, strictly.
10h00 – 11h00
Olympic lifting
Power snatch + OHS + Snatch (2 second pause in receiving position for each)
5 sets
Power clean + front squat + clean + jerk (3 second pause in split)
5 sets
*Increase weights from last week
