Posts tagged with ‘clean’

  • WOD Blog | Workout of the day

    WEDNESDAY 09-01-13

    - by Imtiaz

    HAPPY BIRTHDAY RUZUAN MORIARTY & WARREN DOWNS!!

    WoD Conditioning

    EMOM 15 minutes:

    3 front squat (40/20kg)
    6 box jumps (60/45cm)

    WoD

    EMOM 15 minutes:

    3 hang clean (70/50kg)
    6 box jumps (75/60cm)

    Have you been following the CrossFit Community site? Our very own Jo Raison has become the primary writer for the Africa region and has been submitting some kick ass content. There are also loads of cool CrossFit stories and tonnes of handy CrossFit related information. Check it!

  • WOD Blog | Workout of the day

    FRIDAY 30-11-12

    - by Imtiaz

    WoD Conditioning and WoD

    CHALLENGE PERFORMANCE TEST

    Proceed through the sequence below, completing as many reps as possible in 8 minutes:

    20 hang clean (power or squat) @ 30/15kg
    20 hang clean @ 40/

    25kg
    20 hang clean @ 60/45kg
    20 hang clean @ 80/65kg

    Rest 4 minutes

    AMRAP 6 minutes

    6 lateral hurdle jumps
    60m shuttle sprint

    You must beging on the 8 minute AMRAP. You begin with an empty bar, and you ALONE must load the bar to the correct load during the workout.
    You must stand up to lockout with the bar, then move to hang position (below the hips). The bar must move from hang to shoulders in the front rack position.
    This can be a power clean or squat clean. At the top of the movement elbows must be visible in front of the bar, and the knees and hips must be locked out before moving to hang.

    For the lateral jumps both feet must leave and land on the ground on each rep.
    The shuttle sprint is 0-10m and back, then 0-20m and back.
    Stop when the clock stops!

  • WOD Blog | Workout of the day

    MONDAY 29-10-12

    - by Imtiaz

    WoD

    A.
    Front squat
    Build to a heavy single in 12 minutes

    B.
    3 hang clean + 1 power jerk (75% of max clean)
    Every 90 seconds for 10 rounds

    WoD Conditioning

    A.
    Front squat
    5-5-5-5-5

    B.
    3 hang power clean + 1 power jerk
    Every 90 seconds for 10 rounds

  • WOD Blog | Workout of the day

    MONDAY 22-10-12

    - by Imtiaz

    HAPPY BIRTHDAY RONALD RYAN (best get back to the gym buddy)!

    Let’s talk a bit about the WoD Condition group for a bit, especially regarding these Olympic lifting days. There are two differences you will note when comparing that group to the WoD group.
    Firstly, the volume. Volume = sets x reps and therefore refers to the total amount of reps you do for that lift. The higher the volume, the lower the load. The WoD Conditioning group typically has a higher volume of work. You need repetition to practice a movement, and practice makes permanent. So by giving you a lower (relative) load and more reps, you spend more time under load (time under tension) and more time perfecting the movement. You should all know by now that Oly lifting takes years to perfect. So don’t be tempted to follow the WoD group’s programming too soon because by attempting to move heavier (relative) loads too soon in your Oly lifting days, you risk developing poor and slow movement patterns.

    Secondly, the type of movement. The WoD Conditioning group typically spends more time in the hang and power positions. The hang position refers to the thigh position at which you will start the lift. ALL new lifters begin learning the movements from that position because it fosters good hip, knee and ankle extension, and teaches you how not to use your arms. Furthermore, moving from the ground adds a technical component to the lift that new learners are not yet equipped to perform.
    The power position refers to the receiving position. When you see ‘power’ in front of clean or snatch it means that you will receive the bar in a semi squat as opposed to a full depth squat. Getting under the bar, especially in the snatch, is one of the most difficult aspects of lifting. By reducing the range of motion (and therefore the load), it enables you to focus on that quick and aggressive turnaround required to get the bar in the front rack or overhead positions. The biggest limitation people have when beginning lifting is mobility. The full depth squat with load is often not attainable safely. So use the time spent perfecting the ‘power’ position to also improve mobility. It is also less daunting not having to receive the bar in a full depth squat.

    We have good reason for the differences in programming for the WoD and Conditioning groups, and the implementation of this system is proving to be very successful. So trust in the programming. Don’t get grumpy if your coach reminds you to stick to the Conditioning group’s programming. Likewise, if you’ve been here long enough to be in the WoD group but have not yet shown adequate movement proficiency, you will be asked to move to the Conditioning group’s programming.
    Remember, the system is not in place to hold you back. It is there to ensure that we help you to develop the most technically sound movement possible.

    WoD

    A.
    Clean

    Attempt a 3RM

    B.
    EMOM 10 minutes

    3 hang clean (80% of clean 3RM)
    100m sprint

    WoD Conditioning

    A.
    Hang clean

    3-3-3-3-3

    B.
    EMOM 10 minutes

    3 hang power clean (40/20kg)
    100m sprint

  • WOD Blog | Workout of the day

    THURSDAY 11-10-12

    - by Imtiaz

    WoD

    A.
    Front squat

    Build to a heavy single in 10 minutes

    B.
    Hang Clean

    Build to a heavy triple in 15 minutes

    C.
    Glute ham raise

    10-10-10

    WoD Conditioning

    A.
    Front squat

    3-3-3-3-3

    B.
    Hang Power clean

    5-5-5-5-5

    C.
    Glute ham raise

    10-10-10