Posts tagged with ‘clean’

  • WOD Blog | Workout of the day

    SATURDAY 18-11-2017

    - by Admin

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    82%
    87%
    92%

    CLEAN & JERK

    1 rep OTM x 5 / load
    82%
    87%
    92%

     

    GI JOZI

    LEVEL 1

    DB KALSU

    100 thrusters for time (17.5 / 15)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

    LEVEL 2

    KB KALSU

    100 thrusters for time (20/16)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

  • WOD Blog | Workout of the day

    FRIDAY 27-10-2017

    - by Admin

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

    LEVEL 1

    Strict push-up ladder

    -Rest 5 minutes-

    1/2 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

    LEVEL 2

    Ring push-up ladder

    -Rest 5 minutes-

    3/4 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

  • WOD Blog | Workout of the day

    WEDNESDAY 20-09-2017

    - by Admin

    HAPPY BIRTHDAY TO GIANCARLO CARROZZO!

    LEVEL 1

    A. GYMNASTICS BENCHMARK

    1 attempt at max duration dip support hold (box/rings)
    1 attempt at max duration dip hold (box/rings)
    1 attempt at max duration static hang

    B. CONDITIONING TEST

    “Liz Jr.”

    21-15-9 reps for time of:
    Hang clean (40/30)
    Push-up

    *14 min cap

    LEVEL 2

    A. GYMNASTICS BENCHMARK

    1 attempt at max strict muscle-ups
    *Scale to 1 attempt at max strict C2B and
    1 attempt at max strict dips

    B. CONDITIONING TEST

     

    “Elizabeth”

    21-15-9 reps for time of:
    Clean (61/43)
    Ring dip

    *14 min cap

  • WOD Blog | Workout of the day

    FRIDAY 08-09-2017

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5×3, ascending

    B. CONDITIONING

    3 rounds for time:
    15 hang power cleans
    60m Dbl KB front rack carry, 20/12

    *6 min cap

    LEVEL 2

    A. BARBELL CONDITIONING

    Touch-and-go power clean
    5×3, ascending

    B. CONDITIONING

    3 rounds for time:
    15 power cleans
    60m Dbl KB front rack carry, 24/16

     

  • WOD Blog | Workout of the day

    TUESDAY 29-08-2017

    - by Admin

    HAPPY BIRTHDAY ART DE LACERDA!

    CROSSFIT

    LEVEL 1

    3 rounds for time:
    10 pull-ups
    10 front squats (60/40)
    10 burpees

    *7 minute cap

    LEVEL 2

    *7 minute cap

    3 rounds for time:
    10 chest-to-bar pull-ups
    10 front squats (75/50)
    10 burpees

    *7 minute cap

    GI JOZI

    A. CONDITIONING

    6 Rounds:

    AMRAP 3:
    6 Goblet squats
    8 Russian KB swings
    10 lunges with KB
    * Challenge to not put the bell down for the 3 minutes- choose weight wisely!

    Rest 1 min between rounds

    B. FINISHER

    In teams of 4-5
    AMRAP 10
    Sled Push-60m relays (Hard and Fast)