Posts tagged with ‘clean’

  • WOD Blog | Workout of the day

    SATURDAY 08-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then:
    2×2 at 80% of the HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then:
    2×2 at 80% of the HS

    CROSSFIT

    Fair Share – CompTrain

    Team of 3 with 30min Cap

    2 Rounds
    200m Run – Relay
    100 Power Snatches 35/25
    200m Run – Relay
    100 x Box Jump Overs
    200m Run – Relay
    100 x Thrusters 43/30

  • WOD Blog | Workout of the day

    SATURDAY 27-10-2018

    - by Admin

    HAPPY BIRTHDAY TO MIKE CARIPIS, MICHAEL DA CAMARA, PENNY MAROUN, LAUREN DAVIES AND JAN-HARM STEENKAMP!

    BARBELL CLUB

    A. SNATCH

    5 singles OTM at each load:
    73%
    78%
    83%

    B. CLEAN & JERK

    5 singles OTM at each load:
    73%
    78%
    83%

    On the 5th single at each load, add a jerk

    GI JOZI

    35min AMRAP – In teams of 2

    12 abmat sit up (P1)
    12 Russian twists (P2)
    12 KB swing (P1)
    12 weighted jumping squats (P2)
    12 lunges (P1)
    100 m sprint (P2)
    *** then swop, only one buddy working at a time

  • WOD Blog | Workout of the day

    SATURDAY 29-09-2018

    - by Admin

    HAPPY BIRTHDAY TO RAFAELA GROTTIS, RENE JANSE VAN RENSBURG, ROB RENZ AND HERMAN VAN DEN BERGH!

    BARBELL CLUB

    A. SNATCH

    Establish a 2RM hang snatch in 15 minutes

    B. CLEAN & JERK

    1 hang clean + 2 jerk
    Establish a max in 20 minutes

    GI JOZI

    “Kelly”

    5 rounds for time of:
    400m run
    30 box jumps, 24″
    30 wall balls, 20/14lbs

  • WOD Blog | Workout of the day

    MONDAY 10-09-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ZULEIKHA CAJEE !

    LEVEL 1

    A. BARBELL CONDITIONING

    Halting power clean
    5 x 3
    Pause for 2 sec at 2 inches above knee

    B. CONDITIONING

    AMRAP 10:
    6 hang power clean
    12 reverse lunges

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    Build to a heavy 3 (1.1.1) in 15 minutes

    B. CONDITIONING

    AMRAP 10:
    10 power clean, 52/35
    10 front rack reverse lunges, 52/35

  • WOD Blog | Workout of the day

    SATURDAY 28-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    3 position snatch (hi hang – above knees – below knees)
    6 sets, 60-65%

    B. CLEAN

    3 position clean (hi-hang – above knees – ground)
    6 sets, 60-65%

    C. JERK

    Power jerk + jerk
    5 x (2+1), 65-70% jerk

    GI JOZI

    Chipper

    FOR TIME:

    Row OR Run OR Ski Erg 1000m
    120 Air squats
    100 plank row with DB (in total)
    80 kb swings
    60 kb good mornings
    40 jump lunge (total)
    Row OR Run OR Ski Erg 1000m

    42 min cap