Posts tagged with ‘clean’

  • WOD Blog | Workout of the day

    SATURDAY 25-02-17

    - by Admin

    GI JOZI

    In pairs – For Time:

    3 Rounds each – 1 Person working at a time

    10 Burpees
    33 Squats
    10 Burpees
    33 sit ups
    10 Burpees
    33 push ups
    10 Burpees
    33 pull ups
    10 Burpees

    BB CLUB

    WEEK 7 of 12

    A. SNATCH

    1 rep OTM x 3 at each load:
    82%
    87%
    92%

    B. CLEAN

    1 rep OTM x 3 at each load:
    82%
    87%
    92%

    No extra rest between loads.

    C. JERK

    3×1, 90%% (fom racks)

    This will be an ‘on the minute’ cycle to develop consistency in the classic lifts.
    A failed lift is still a rep. Do not reattempt in the minute.

  • WOD Blog | Workout of the day

    MONDAY 13-02-17

    - by Admin

    BARBELL CONDITIONING

    LEVEL 1

    Complete as many reps in 8 minutes of:
    40/25kg power jerks
    Perform 100 single skips each time you break

    Rest 4 minutes

    Complete as many reps in 8 minutes of:
    50/35kg hang power cleans
    Perform 100 single skips each time you break

    LEVEL 2

    Complete as many reps in 8 minutes of:
    52/35kg shoulder-to-overheads
    Perform 50 double unders each time you break

    Complete as many reps in 8 minutes of:
    70/52kg hang power cleans
    Perform 50 double unders each time you break

  • WOD Blog | Workout of the day

    FRIDAY 20-01-17

    - by Admin

    HAPPY BIRTHDAY TO QUENTEN VAN STADEN!

    LEVEL 1

    A. STRENGTH

    Clean Complex
    2 power clean + 2 hang cleans
    Build to max in 15 minutes

    B. BARBELL CONDITIONING

    For time:
    18 power cleans
    12 power cleans
    6 power cleans

    Use 60% of the load from above. Rest 1 minute between sets.

    LEVEL 2

    A. STRENGTH

    Clean Complex
    1 power clean + 1 clean + 1 hang clean
    Build to max in 15 minutes

    B. BARBELL CONDITIONING

    For time:
    21 power cleans
    15 power cleans
    9 power cleans

    Use 60% of the load from above. Rest 1 minute between sets.

  • WOD Blog | Workout of the day

    MONDAY 19-12-16

    - by Admin

    LAST WEEK OF CLASSES FOR 2016!

    HAPPY BIRTHDAY TO ERIN CARLSON!

    LEVEL 1

    A. STRENGTH

    Hang clean
    3RM in 12 minutes
    If here less than SIX months, 5×3 across

    B. CONDITIONING TEST

    “Liz Jr.”

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

    *14 min cap

    LEVEL 2

    A. STRENGTH

    Hang clean
    1RM in 12 minutes

    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

    SATURDAY 03-12-16

    - by Admin

    HAPPY BIRTHDAY TO KATHY MORIARTY!

    GI JOZI

    5 Rounds

    1 min med ball cleans
    1 min burpees
    1 min wall balls
    1 min burpees
    1 min med ball cleans

    Rest 3 min between rounds.

    BB CLUB

    A. SNATCH

    Heavy single (HS)
    Then 3×1 at 80% HS

    B. CLEAN & JERK

    Heavy single (HS)
    Then 3×1 at 80% HS

    We’re working down towards test week now, so heavy singles and “working” sets at a lower %s.
    There should be no more than 2 attempts at a HS. So if you miss twice, stop and go to working sets.