Posts tagged with ‘clean’

  • 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

  • WOD Blog | Workout of the day

    SATURDAY 20-05-17

    - by Admin

    HAPPY BIRTHDAY TO TEWIE GOUWS!

    GI JOZI

    In pairs: 12 rounds:

    250m row
    8 push ups
    10 sit ups
    12 KB swings (24/16)

    Train format- one person starts on the rower, next person follows once buddy 1 has completed the row

    BB CLUB

    A. SNATCH

    Power snatch + snatch
    5 x (1+1) OTM, 80% max snatch

    B. CLEAN

    Power clean + clean
    5 x (1+1) OTM, 80% max clean

    C. JERK

    Power jerk + jerk
    3 x (1+1), 80%
    *% of max jerk

  • Knowledge Blog

    WHY DO WE USE THE OLYMPIC LIFTS?

    - by Imtiaz

    Variants of the snatch, clean, and jerk are frequently programmed at our facilities and in many CrossFit or strength and conditioning facilities around the world. They are highly technical movements that take years to master, especially if you aren’t only doing weightlifting. Even people with good foundations take months to achieve just basic competence. And the movements are just as challenging to coach as they are to perform. So why then do we bother practising a competition-specific movement when, for the most part, we’re just training for fitness.

    Well, that is precisely the answer! We teach the Olympic lifts because our primary goal is fitness. A broad and inclusive fitness. Learning the lifts and performing them in training develops almost all aspects of fitness, so we get huge bang for buck on those movements. Just one movement has the potential, if performed correctly, to improve strength, stamina, flexibility, coordination, accuracy, power, speed, agility and balance. Throw a lift into a metcon or program a higher volume of work when doing the lifts and you develop cardiovascular endurance too. All ten recognised physical traits covered with just one to three movements!

    So when you see “barbell conditioning” programmed or one of the Olympic lifts included in a metcon, don’t shy away and don’t get agitated if we use a long skill session to prepare you for the workout. We aren’t using those lifts just because it’s the cool thing to do. We’re using them to better develop your fitness. What is cool, however, is that there are very few places, CrossFit gyms or otherwise, at which you do get taught movements that are typically reserved for elite sports people!

    Whether you’re training for life or sports, the Olympic lifts add huge value to your program. So get used to feeling the steel!

  • WOD Blog | Workout of the day

    FRIDAY 12-05-17

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5×5 ascending

    B. CONDITIONING

    6 rounds for time of:
    7 hang power cleans, 40/30
    15 wall balls, 7/5 to 3m

    *14 min cap

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    Build to your heaviest 3 for the day

    B. CONDITIONING

    6 rounds for time of:
    7 power cleans, 61/43
    21 wall balls, 10/7 to 3m

    *14 min cap