Posts tagged with ‘clean & 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

  • WOD Blog | Workout of the day

    FRIDAY 07-04-17

    - by Admin

    HAPPY BIRTHDAY TO BEVERLY COOKE!

    A. STRENGTH

    Clean & jerk
    6×2, across

    B. CONDITIONING

    CrossFit Games Open 11.3

    Complete as many rounds and reps as possible in 5 minutes of:
    75/55kg Squat clean + jerk

    This may be a cluster, ‘cluster-jerk,’ or a squat clean + any shoulder-to-OH

  • WOD Blog | Workout of the day

    SATURDAY 18-03-17

    - by Admin

    HAPPY BIRTHDAY TO CARLIEN MARE!

    GI JOZI

    AMRAP 20

    In Teams of two
    You go, I go, we go

    5 Burpee pull ups
    10 Double DB push press (Hammer grip)
    200m run with DB

    Run as a team with a DB each.

    BB CLUB

    A. SNATCH

    Heavy single in 12 minutes
    Then, EMOM 3:
    2 at 80% today’s HS

    B. CLEAN & JERK

    Heavy single in 12 minutes
    Then, EMOM 3:
    2 at 80% today’s HS

  • WOD Blog | Workout of the day

    SATURDAY 04-03-17

    - by Admin

    GI JOZI

    3 Rounds – Each Round for Time
    10 Deadlifts 80/50
    20 Push ups
    30 Wall Balls 10/7 3m
    400m Run

    Rest 3 min Between each round

    BB CLUB

    This is a scheduled ‘back off’ week for this cycle. Focus on hitting good positions.

    SNATCH
    70%x1, 75%x1, 80%x1, 85%x1x2

    CLEAN & JERK
    70%x1, 75%x1, 80%x1, 85%x1x2