Posts tagged with ‘deadlift’

  • WOD Blog | Workout of the day

    MONDAY 22-01-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO JESSICA MOMBERG AND NTOKOZO MAKHOBA!

    LEVEL 1

    A. STRENGTH

    Sumo deadlift
    5 x 5, ascending

    -Superset with a 20 sec hold in knee tuck

    B. CONDITIONING

    In pairs, EMOM 12:
    Even: 30m Dbl KB OH carry, 20/12
    Odd: 15/12 cal. row

    LEVEL 2

    A. STRENGTH

     

    Sumo deadlift

    Build to a heavy 3 for the day in 6 sets

    -Superset with max unbroken strict TTB

     

    B. CONDITIONING

    In pairs, EMOM 12:
    Even: 30m Dbl KB OH carry, 32/24
    Odd: 18/15 cal. air bike

     

     

  • WOD Blog | Workout of the day

    FRIDAY 12-01-2018

    - by Admin

    A. STRENGTH TEST 3

    Deadlift
    5RM* in 15 minutes

    *Each rep ends at the bottom off the descent (up+down=1 rep). You may NOT TnG. Short pause to reset WITHOUT regripping in between reps.

    5th rep ends after lowering the 5th rep.

    If you dump it does not count!

    LEVEL 1

    B. CONDITIONING TEST 4

    For time:
    3 power cleans, 55/40
    11 lateral bar burpees
    6 power cleans
    11 lateral bar burpees
    9 power cleans
    11 lateral bar burpees

    *5 min cap

    LEVEL 2

    B. CONDITIONING TEST 4

    For time:
    3 power cleans, 85/65
    11 lateral bar burpees
    6 power cleans
    11 lateral bar burpees
    9 power cleans
    11 lateral bar burpees

  • WOD Blog | Workout of the day

    TUESDAY 05-12-2017

    - by Admin

    HAPPY BIRTHDAY TO ELAINE VAN VOLLENSTEE!

    CROSSFIT

    LEVEL 1

    Deadlift
    5 x 3, ascending
    Shoot for a PB

    BB Floor press
    5 x 5, ascending

    LEVEL 2

     

    Deadlift
    5 x 1, ascending
    Shoot for a PB

    BB Floor press
    5 x 3, ascending

    GI JOZI

    EMOM 32 Minutes : Alternate movements

    – 15- 20 KB Swings
    – 15- 20 Sit Ups
    – 12- 15 Cal on Air Bike
    – 10 x 10m Shuttle Sprints

    * the faster you go, the more rest you have

  • WOD Blog | Workout of the day

    WEDNESDAY 29-11-2017

    - by Admin

    HAPPY BIRTHDAY TO SEAN THOMPSON!

    10-1 reps for time of:
    Deadlift
    Power clean
    Push press

    One bar loaded to BW. Scale accordingly

    (10 Deadlift, 10 power clean, 10 Push Press, 9 Deadlift, 9 power clean, 9 Push Press, 8 Deadlift, 8 power clean, 8 Push Press, …… down to 1 rep of each)

  • 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