Posts tagged with ‘clean & jerk’

  • WOD Blog | Workout of the day

    TUESDAY 27-09-16

    - by Admin

    HAPPY BIRTHDAY TO GRANT MASON!

    CrossFit

    A. PRESSING STRENGTH TEST

    Push press
    1RM in 15 minutes
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING TEST

     “Grace”

    30 power clean & jerks for time (61/43)

    *Move from hang if with us for less than 6 months.

    GI JOZI

    A. Max Height Box Jump

    B. CONDITIONING

    7 Rounds
    Row 15/18 cal (level 1) 18/21 cal (level 2)
    Plank hold
    Wall balls

    Rower is the pace setter, everyone only moves while the erg is going. Change stations only when calories are done.

     

    REMEMBER TO SIGN UP FOR THE SPRING THROWDOWN ON SATURDAY 1 OCTOBER 2016 AT CFJ HQ , FROM 11:00 – 18:00!

    ENTRIES CLOSE TODAY!!!

  • WOD Blog | Workout of the day

    SATURDAY 10-09-16

    - by Admin

    GI JOZI

    3 Rounds for Time
    Run 800m
    50 x Ab mat sit ups
    25 x Medball jumping squats

    BB CLUB

    This is the final 4 weeks of this macrocycle. We’ll be focusing on classic lifts up to heavy singles, and then working at lower %s of that HS.
    For heavy singles, there should be no more than 2 misses. If you miss 2 lifts at a load, base your “working sets” at 65% of your PB.

    A. SNATCH

    Heavy single
    Then, 3×2 at 70% HS

    B. CLEAN & JERK

    Heavy single
    Then, 2 x (2+1) at 70% HS

  • WOD Blog | Workout of the day

    SATURDAY 27-08-16

    - by Admin

    GI JOZI

    20 min AMRAP

    In pairs, complete:
    150 push press (20/15)
    150 front squats (20/15)
    then, with remainder of time:
    100m walk with a KB
    5 burpees per person at 100m mark

    BB CLUB

    SNATCH

    2RM

    CLEAN & JERK

    Build to a max load of (2+1)

    SUPPLEMENTARY

    Snatch push press
    3×3 at 85%

  • WOD Blog | Workout of the day

    SATURDAY 20-08-16

    - by Admin

    GI JOZI

    LEVEL 1

    For Time:
    400m run
    40 slam balls + 20 jumping pull ups/pull ups
    400m run
    30 slam balls + 15 pull ups
    400m run
    20 slam balls + 10 pull ups
    400m run

    LEVEL 2

    For Time:
    400m run
    50 slam balls + 25 pull ups
    400m run
    40 slam balls + 20 pull ups
    400m run
    30 slam balls + 15 pull ups
    400m run

    BB CLUB

    A. SNATCH

    Snatch DL + snatch
    2 x (1+1), 75%
    3 x (1+1), 80%

    B. CLEAN + JERK

    2 x (2+1), 80%
    3 x (2+1), 85%

    C. SUPPLEMENTARY

    Snatch push press
    3×3, 85% max snatch

  • WOD Blog | Workout of the day

    SATURDAY 30-07-16

    - by Admin

    GI JOZI

    7 Rounds
    30m DBL OH KB Carry
    30m DBL KB Front Rack Carry
    30m DBL KB Farmer Carry
    30m Bear Crawl
    200m Run

    BB CLUB

    Week 3 of 12: Complexes

    A. SNATCH

    1 snatch high pull + 1 hang snatch
    Build to a heavy set w/ NO MISSES
    Should be aiming to be about 5% heavier than last week

    B. CLEAN & JERK

    1 power clean + 1 front squat + 1 power jerk
    Build to a 3RM [(1+1+1)x3]