Posts tagged with ‘clean’

  • WOD Blog | Workout of the day

    FRIDAY 07-06-2019

    - by Sean Thompson

    LEVEL 1

    STRENGTH

    POWER CLEAN + FRONT SQUAT

    5 x 3, ascending load

    LEVEL 2

    CLEAN

    Build to a heavy TnG triple in 15 minutes

    CONDITIONING

    LEVEL 1

    ELIZABURPEE

    21-15-9 reps for time of:
    Front squats
    Lateral bar burpees

    LEVEL 2

    ELIZABETH

    21-15-9 reps for time of:
    Squat cleans, 61/43
    Ring dips

  • 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