Posts tagged with ‘clean & jerk’

  • 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

  • WOD Blog | Workout of the day

    SATURDAY 06-05-17

    - by Admin

    ALL THE BEST TO COACH CARL AND STEPHANIE ON YOUR WEDDING DAY TODAY! WE WISH YOU BOTH THE MOST BEAUTIFUL AND BLESSED DAY!

    GI JOZI

    “Hand in Hand”

    With a partner – AMRAP 8 minutes
    24 Russian KB swings
    24 Goblet Squats
    12/12 KB Push press (Single arm)

    Rest 4 min

    Repeat the AMRAP

    – Bell may not touch the ground for the 8 min
    – One person working at a time
    – Reps CAN be broken up at each station between the partners anyhow
    – Cannot move on until 24 reps are complete for that movement

    BB CLUB

    A. SNATCH

    Power snatch + snatch
    5 x (1+1) OTM, 75% max snatch

    B. CLEAN

    Power clean + clean
    5 x (1+1) OTM, 75% max clean

    C. JERK

    Power jerk + jerk
    5 x (1+1), 75%
    *% of max jerk