Posts tagged with ‘coordination’

  • WOD Blog | Workout of the day

    WEDNESDAY 28-02-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    1 snatch deadlift + 1 hang power snatch + 1 OHS
    6 sets

    Rest lots between sets

    B. CONDITIONING

    AMRAP 6:
    12 American swings, 24/16
    8 HR push-ups

    LEVEL 2

    A. BARBELL CONDITIONING

     

    Every 90 sec x 8 rounds:
    3 position HANG snatch, ascending load

    High hang > mid-thigh > BELOW knees

    B. CONDITIONING

    AMRAP 6:
    12 hang power snatch, 61/43
    12 HR push-ups

  • WOD Blog | Workout of the day

    TUESDAY 09-01-2018

    - by Admin

    HAPPY BIRTHDAY TO RUZUAAN MORIARTY AND NEIL PARSONAGE!

    CROSSFIT

    LEVEL 1

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 20/15
    7 strict push-ups

    LEVEL 2

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 35/20
    10 HSPU (Open standards)

    GI JOZI

    “Loredo”

    6 rounds
    24 Squats
    24 Push ups
    24 walking Lunges
    400m run

  • WOD Blog | Workout of the day

    TUESDAY 31-10-2017

    - by carl

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Max burpee pull-ups in 7 minutes

    B. CONDITIONING

    For time:
    75 knee tucks
    50 wall balls, 7/5 to 3m

    *10 min cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Max dynamic ring muscle-ups in 7 minutes
    *Scale to max kipping pull-ups and dips

    B. CONDITIONING

    For time:
    50 TTB
    75 wall balls, 10/3 to 3m

    *10 min cap

  • WOD Blog | Workout of the day

    MONDAY 16-10-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO MELINDA GOUWS!

    LEVEL 1

    A. BARBELL CONDITIONING

    Power snatch
    5 x 3, ascending

    B. CONDITIONING

    AMRAP 14:
    50 single skips
    9 power snatches, 25/15

    LEVEL 2

    A. BARBELL CONDITIONING

    TnG power snatch
    Build to a 3RM in 10 minutes

    B. CONDITIONING

    AMRAP 14:
    35 double unders
    12 power snatches, 35/25

  • WOD Blog | Workout of the day

    SATURDAY 08-07-17

    - by Admin

    CROSSFIT

    3 Rounds, each for time:

    In Teams of 3 – break as you like

    63Cal Row
    54 Power Snatches 40/30
    45 Burpees over bar

    Rest 3 min before you start next round
    *40min Cap

    BB CLUB

    A. POWER SNATCH

    Establish a 2RM TnG power snatch

     

    B. SNATCH BALANCE

    Establish a 1RM

     

    C. CONDITIONING TEST

    “Isabel”

    30 power snatches for time, 61/43