Posts tagged with ‘clean & jerk’

  • WOD Blog | Workout of the day

    SATURDAY 26-11-16

    - by Admin

    HAPPY BIRTHDAY TO DHIREN NAIDOO AND STELLA ARONIS!

    GI JOZI

    20 Min Amrap

    In Teams of 3
    Athlete 1 (Pace setter)
    60m Sled Push
    Athlete 2
    Amrap Pull Ups/Jumping Pull ups
    Athlete 3
    Amrap Double Unders/Single Skips

    5min Rest

    10 min Amrap
    200m Run
    One athlete at a time to run

    Score is Total amount of reps on
    First amrap and total distance on 2nd.

    BB CLUB

    A. SNATCH

    Heavy single (HS)
    Then 5×1 at 75% HS

    B. CLEAN & JERK

    Heavy single (HS)
    Then 5×1 at 75% HS

  • WOD Blog | Workout of the day

    SATURDAY 12-11-16

    - by Admin

    HAPPY BIRTHDAY TO GAVIN SCHMIDT!

    GI JOZI

    In teams of 4

    Buy in: 3km row

    200 kb front rack reverse lunges (32/24)
    1000 skips (doubles or singles)
    200 kb front rack forward lunges

    Cash out : 3km row

    * work hard and fast while working, max effort
    Only 1 person working at a time, divide reps anyway, but focus on keeping reps short and rest short.

    BB CLUB

    A. SNATCH

    Snatch + Snatch Balance + OHS
    Build to a max of the complex
    Then,
    1 set at 85% of the max
    1 set at 90%of the max
    1 set at 95% of the max

    B. CLEAN & JERK

    1 Clean + 1 Front Squat + 2 Jerk
    Build to a max of the complex
    Then,
    1 set at 85% of the max
    1 set at 90%of the max
    1 set at 95% of the max

    Last week we did 1 jerk, this week 2.

    And we’ve added a working set at 95% this week

  • WOD Blog | Workout of the day

    SATURDAY 15-10-16

    - by Admin

    GI JOZI

    15min Amrap
    10 weighted Lunges with KB
    10 kb snatches with Left
    10 lateral burpees over KB
    10 Kb snatches with right

    Rest 5min

    In teams of 3 Row for max Cal IN 8min

    BB CLUB

    Week 2

    This is a 12-week cycle designed to improve work capacity and stamina. The cycle will rely primarily on complexes that include both the classic lifts and accessory lifts.

    A. SNATCH

    2 Snatch High Pull + 1 Snatch + 1 OHS
    Build up to max of the above complex with no misses
    Then, do two sets at 93% of that max

    B. CLEAN & JERK

    2 Clean Pull + 1 Clean + 1 Front Squat + 1 Jerk
    Build up to max of the above complex with no misses
    Then, do two sets at 93% of that max

  • WOD Blog | Workout of the day

    SATURDAY 08-10-16

    - by Admin

    GI JOZI
    BB CLUB
    Week 1

    This is a 12-week cycle designed to improve work capacity and stamina. The cycle will rely primarily on complexes that include both the classic lifts and accessory lifts.

    A. SNATCH

    2 Snatch High Pull + 1 Snatch + 1 OHS
    Build up to max of the above complex
    with no misses
    Then, do two sets at 90% of that max

    B. CLEAN & JERK

    2 Clean Pull + 1 Clean + 1 Front Squat + 1 Jerk
    Build up to max of the above complex
    with no misses
    Then, do two sets at 90% of that max

  • WOD Blog | Workout of the day

    MONDAY 03-10-16

    - by Admin

    MAINSITE WEEK!

    All workouts this week were picked from the main CrossFit site (crossfit.com) from October 2015.

    LEVEL 1

    15-12-9 reps for time of:
    Power clean & jerk, 50/35
    Pull-ups (x2 jumping)

    LEVEL 2

    15-12-9 reps for time of:
    Power clean & jerk, 61/43
    C2B pull-ups