Posts tagged with ‘clean & jerk’

  • WOD Blog | Workout of the day

    SATURDAY 01-07-2017

    - by Admin

    HAPPY BIRTHDAY TO TAMARR SCHROEDER AND CAITLYN MORRIS!

    GI JOZI

    “Fat-ish Amy”

    For Time:

    50 Air Squats
    30 Skips (single or double)
    40 Sit-Ups
    30 Skips (single or double)
    30 Lunges (alternating legs)
    30 Skips (single or double)
    20 Kettlebell Swings
    30 Skips (single or double)
    10 Burpees
    30 Skips (single or double)
    10 Burpees
    20 Kettlebell Swings
    30 Skips (single or double)
    30 Lunges (alternating legs)
    30 Skips (single or double)
    40 Sit-Ups
    30 Skips (single or double)
    50 Air Squats
    * 35 min time cap

    ENDURANCE CLUB

    A. SNATCH

    Max in 20 minutes

    B. CLEAN & JERK

    Max in 20 minutes

    50% x 3 (power only)
    60% x 3 (power only)
    70% x 2
    75% x 2
    80% x 2
    85% x 1
    90% x 1
    93-95% x 1
    96-98% x 1
    PB attempt

  • WOD Blog | Workout of the day

    SATURDAY 17-06-2017

    - by Admin

    HAPPY BIRTHDAY TO JAMES ALTY!

    GI JOZI

    AMRAP 6:
    6 KB snatch per arm (12 total) (20/12kg) (L1: Single arm russian KB swing per arm)
    6 KB Thrusters per arm (12 total)(same weight)
    12 lateral jumps over the KB
    Rest 2 min

    Repeat for a total of 3 rounds

    BB CLUB

    A. SNATCH

    3×2, 70%
    3×1, 75%

    B. CLEAN & JERK

    3×2, 70%
    3×1, 75%

    C. SNATCH BALANCE

    3×5, 70%

  • WOD Blog | Workout of the day

    SATURDAY 27-05-17

    - by Admin

    HAPPY BIRTHDAY TO SANDY RAMNATH, ALAN FAULDS, AND PHILLIP BOTHA!

    GI JOZI

    A. MIDLINE

    KB Windmill (Can use DB)
    5 sets of 3 reps a side
    Work heavier every set

    B. CONDITIONING

    Buy in = 25 Burpees over KB/DB

    3 Rounds for time
    5/5 KB/DB Windmill
    20 x Jack knives
    30 x Jump lunges

    Cash out = 25 Burpees over KB/DB

    22min Time Cap

    BB CLUB

    A. SNATCH

    65%x1, 70%x1, 75%x1,
    3×1, 80%
    Heavy single

    B. CLEAN & JERK

    65%x1, 70%x1, 75%x1,
    3×1, 80%
    Heavy single

  • WOD Blog | Workout of the day

    SATURDAY 20-05-17

    - by Admin

    HAPPY BIRTHDAY TO TEWIE GOUWS!

    GI JOZI

    In pairs: 12 rounds:

    250m row
    8 push ups
    10 sit ups
    12 KB swings (24/16)

    Train format- one person starts on the rower, next person follows once buddy 1 has completed the row

    BB CLUB

    A. SNATCH

    Power snatch + snatch
    5 x (1+1) OTM, 80% max snatch

    B. CLEAN

    Power clean + clean
    5 x (1+1) OTM, 80% max clean

    C. JERK

    Power jerk + jerk
    3 x (1+1), 80%
    *% of max jerk

  • WOD Blog | Workout of the day

    SATURDAY 13-05-17

    - by Admin

    HAPPY BIRTHDAY TO ROXANNE TOMMINS FOR TODAY, AND TO WADEL NGULUBE FOR TOMORROW!

    GI JOZI

    BB CLUB

    A. SNATCH

    Power snatch + snatch
    5 x (1+1) OTM, 78% max snatch

    B. CLEAN

    Power clean + clean
    5 x (1+1) OTM, 78% max clean

    C. JERK

    Power jerk + jerk
    5 x (1+1), 78%
    *% of max jerk