Posts tagged with ‘clean’

  • 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)

  • WOD Blog | Workout of the day

    SATURDAY 12-08-2017

    - by Admin

    GI JOZI

    For time:
    14 push-ups + 14 “Fire starters”
    40 wall balls, 7/5 to 3m
    14 push-ups + 14 “Fire starters”
    30 wall balls
    14 push-ups + 14 “Fire starters”
    20 wall balls
    14 push-ups + 14 “Fire starters”
    10 wall balls
    14 push-ups + 14 “Fire starters”

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2
    4×2, 75%
    NOT TnG

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1
    4×2+1, 75%
    NOT TnG

  • WOD Blog | Workout of the day

    FRIDAY 11-08-2017

    - by Admin

    HAPPY BIRTHDAY TO DORINDA RAPPARD AND GARETH DAVIES!

    LEVEL 1

    A. BARBELL CONDITIONING

    Power Clean
    5 x 5
    Ascending load

    B. CONDITIONING

    AMRAP 13:
    Max rep Pendlay row, 40/25
    Max rep HANG Power Clean
    Max rep Front Squat

    The rep scheme is entirely up to you. Move in the sequence listed, like a complex. Rack up as many reps as possible of each movement. You have ONE barbell.

    LEVEL 2

    A. BARBELL CONDITIONING

    Power Clean
    Build to a Heavy Triple in 5 sets
    Not TnG!

    B. CONDITIONING

    AMRAP 13:
    Max rep Pendlay row, 52/35
    Max rep Power Clean
    Max rep Front Squat

    The rep scheme is entirely up to you. Move in the sequence listed, like a complex
    Rack up as many reps as possible of each movement.
    You have ONE barbell

  • WOD Blog | Workout of the day

    SATURDAY 01-07-2017

    - by Admin

    HAPPY BIRTHDAY TO TAMARR SCHROEDER AND CAITLYN MORRIS!

    GI JOZI

    “Fat-ish Amy”

    For Time:

    50 Air Squats
    30 Skips (single or double)
    40 Sit-Ups
    30 Skips (single or double)
    30 Lunges (alternating legs)
    30 Skips (single or double)
    20 Kettlebell Swings
    30 Skips (single or double)
    10 Burpees
    30 Skips (single or double)
    10 Burpees
    20 Kettlebell Swings
    30 Skips (single or double)
    30 Lunges (alternating legs)
    30 Skips (single or double)
    40 Sit-Ups
    30 Skips (single or double)
    50 Air Squats
    * 35 min time cap

    ENDURANCE CLUB

    A. SNATCH

    Max in 20 minutes

    B. CLEAN & JERK

    Max in 20 minutes

    50% x 3 (power only)
    60% x 3 (power only)
    70% x 2
    75% x 2
    80% x 2
    85% x 1
    90% x 1
    93-95% x 1
    96-98% x 1
    PB attempt

  • WOD Blog | Workout of the day

    SATURDAY 27-05-17

    - by Admin

    HAPPY BIRTHDAY TO SANDY RAMNATH, ALAN FAULDS, AND PHILLIP BOTHA!

    GI JOZI

    A. MIDLINE

    KB Windmill (Can use DB)
    5 sets of 3 reps a side
    Work heavier every set

    B. CONDITIONING

    Buy in = 25 Burpees over KB/DB

    3 Rounds for time
    5/5 KB/DB Windmill
    20 x Jack knives
    30 x Jump lunges

    Cash out = 25 Burpees over KB/DB

    22min Time Cap

    BB CLUB

    A. SNATCH

    65%x1, 70%x1, 75%x1,
    3×1, 80%
    Heavy single

    B. CLEAN & JERK

    65%x1, 70%x1, 75%x1,
    3×1, 80%
    Heavy single