Posts tagged with ‘deadlift’

  • WOD Blog | Workout of the day

    MONDAY 13-11-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO CECILE FINE, GAVIN SCHMIDT AND NATALIA STOJILKOVIC!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang snatch
    6 x 3, ascending

    B. CONDITIONING

    For time:
    20 power snatches @ 75-80% of today’s hang snatch max

    LEVEL 2

    A. BARBELL CONDITIONING

    Hang snatch
    8 x 1, ascending

    B. CONDITIONING

    For time:
    20 power snatches @ 75-80% of today’s hang snatch max

  • WOD Blog | Workout of the day

    TUESDAY 07-11-2017

    - by Admin

    HAPPY BIRTHDAY TO ELEACIA MEINTJIES AND JESS WIGHTMAN!

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    21-15-9 reps for time:
    Deadlift, 70/50
    1 beat swing + 1 knee tuck

    *10 min cap

    B. STRENGTH

    Strict chin-up
    4 x max reps (assisted or eccentric)

    LEVEL 2

    A. CONDITIONING

    21-15-9 reps for time:
    Deadlift, 100/70
    Knees-to-elbows

    *10 min cap

    B. STRENGTH

    Strict weighted chin-up
    Build to a heavy triple in 4 sets

    GI JOZI

    7 ROUNDS FOR TIME:

    Working in Teams of 3-4, each complete:

    Row 500m
    Bear Crawl 10m
    Sit ups x 20

  • WOD Blog | Workout of the day

    TUESDAY 12-09-2017

    - by Admin

    HAPPY BIRTHDAY TO HENRI LUUS AND MELINIZE FUHRI!

    LEVEL 1

    A. STRENGTH

    Establish a 1RM deadlift
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    AMRAP 7:
    5 box jumps, 24/20″
    3 power cleans, 50/35

    LEVEL 2

    A. STRENGTH

    Establish a 1RM deadlift
    3RM if you’ve been training here 3-6 months

    B. CONDITIONING

    AMRAP 7:
    5 box jumps, 30/24″
    3 power cleans, 85/65

    G.I. JOZI

    6 ROUNDS FOR MAX REPS – 1 min p/station

    Ski Erg – calories
    Box Jumps
    Backwards Lunges
    Plank Hold
    Air Bike (cal)
    Rest

  • WOD Blog | Workout of the day

    SATURDAY 26-08-2017

    - by Admin

    HAPPY BIRTHDAY TO LEANDER VAN TONDER, CAMILLA KROG AND MARC DUFORQ!

    BARBELL CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM

    G.I. JOZI

    FOR TIME: In Teams of 4-6 people.

    Buy in: 600m sled push ( as a team- team must keep up with the sled)

    3 rounds – 2 people work at a time
    DB Snatches x 100
    Medball Sit Ups x 100
    Lunges x 200

    Cash Out: 600m sled push ( as a team- team must keep up with the sled)

  • WOD Blog | Workout of the day

    TUESDAY 18-07-2017

    - by Admin

    HAPPY BIRTHDAY TO LUTHER KING!

    CROSSFIT

    LEVEL 1

    A. STRENGTH

    Deadlift
    Build to your heaviest 7 TnG in 5 sets

    -Superset with:

    Max strict eccentric ring dips OR max dip support hold

    B. CONDITIONING

    70 kipping pull-ups for time
    *Complete 10 double unders (40 singles) every time you break

    **10 min cap

    LEVEL 2

    A. STRENGTH

    Deadlift
    Build to your heaviest 5 TnG in 5 sets

    -Superset with:

    Max strict ring dips

    B. CONDITIONING

    100 KIPPING pull-ups for time
    *Complete 20 double unders (60 singles) every time you break

    **10 min cap

    GI JOZI

    2 Rounds – Work in Groups of 3 rotate when station clear.

    AMRAP 7 min
    Ski Erg 12/15 Cal
    Ball Slam x 15
    Plate Sit Up and Press x 10

    Rest 2 min

    AMRAP 7 min
    Air Bike 10/12 cal
    Plate Good Morning x 15
    Ring Rows x 10