Posts tagged with ‘clean & jerk’

  • WOD Blog | Workout of the day

    SATURDAY 03-11-12

    - by Imtiaz

    There will be no Oly lifting class today due to the FiCT trials taking place.

    08h00 – 09h00: CrossFit

    3 Rounds For Time

    20 Wall Ball
    15 Hang Power Snatch(40/30)
    10 Pull Up

  • WOD Blog | Workout of the day

    SATURDAY 20-10-12

    - by Imtiaz

    HAPPY BIRTHDAY FOR SUNDAY, SICELO NXUMALO!

    08h00 – 09h00: CrossFit

    In Teams of 2, with one person moving at a time, complete:

    3 Rounds for Time:

    30 Wall Ball
    20 Box Jump
    10 Clean and Jerk (60/40)

    09h00 – 10h30: Olympic lifting

    A.
    3 x halting snatch deadlift (mid-thigh) + hang snatch (mid-thigh)
    6 sets
    *Pause at mid-thigh on the deadlift then perform a hang snatch from that position. That equals 1 rep – perform 3 reps per set

    B.
    3 x halting clean deadlift (mid-thigh) + hang clean (mid-thigh)
    6 sets
    *Pause at mid-thigh on the deadlift then perform a hang clean from that position. That equals 1 rep – perform 3 reps per set

    C.
    Snatch balance
    Build to a heavy double

  • WOD Blog | Workout of the day

    SATURDAY 13-10-12

    - by Imtiaz

    HAPPY BIRTHDAY CRAIG v.d LINDE, GAVIN WOLFF & TANYA NESPOR!!!

    08h00 – 09h00: CrossFit

    5 rounds for time of:

    Run 200m
    5 Muscle Up
    10 Power Clean (60/40)

    *23 Min Cap*

    09h00 – 10h30: Olympic lifting

    A.
    3 x halting snatch deadlift (mid-thigh) + hang snatch (mid-thigh)
    6 sets
    *Pause at mid-thigh on the deadlift then perform a hang snatch from that position. That equals 1 rep – perform 3 reps per set

    B.
    3 x halting clean deadlift (mid-thigh) + hang clean (mid-thigh)
    6 sets
    *Pause at mid-thigh on the deadlift then perform a hang clean from that position. That equals 1 rep – perform 3 reps per set

    C.
    Snatch balance
    3-3-3-3-3

  • WOD Blog | Workout of the day

    SATURDAY 29-09-12

    - by Imtiaz

    HAPPY BIRTHDAY RAFAELA MARQUES!

    08h00 – 09h00: CrossFit

    Tabata Fight Gone Burpee

    8 x 20 seconds work : 10 seconds rest

    Wall ball
    SDHP (35/25kg)
    Box jump
    Push Press (35/25kg)
    Burpee

    8 Tabata intervals per movement, with no rest between movements.

    09h00 – 10h30: Olympic lifting

    Snatch

    20 minutes to establish a 1RM

    Clean and Jerk

    20 minutes to establish a 1RM

    *If you are within 3 months off your On-Ramp you will be testing a power snatch and power clean instead.