Posts tagged with ‘front squat’

  • WOD Blog | Workout of the day

    WEDNESDAY 19-09-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Front squat
    3 x 8
    Across, all heavy
    Aim for 3-5% heavier than last week

    B. GYMNASTICS CONDITIONING

    Box dip
    5 x 8

    Superset with:

    7 strict TTB

    LEVEL 2

    A. STRENGTH

    Front squat
    5 at 75%
    3 at 85%
    Max reps at 95%

    B. GYMNASTICS CONDITIONING

    Strict weighted ring dip
    5 x 3, across

    Superset with:

    10 GHD sit-ups

  • WOD Blog | Workout of the day

    TUESDAY 11-09-2018

    - by Admin

    HAPPY BIRTHDAY TO LIZAAN FOUCHE!

    LEVEL 1

    Front squat
    3 x 8
    Across, all heavy
    Aim for 3-5% heavier than last week

    B. GYMNASTICS CONDITIONING

    Strict pull-up
    8-8-8-8
    Pike/box HSPU
    3-3-3-3

    LEVEL 2

    Front squat
    3 at 70%
    3 at 80%
    Max reps at 90%

    B. GYMNASTICS CONDITIONING

    Legless rope climb
    4-3-2-1
    Strict deficit HSPU
    4-4-4-4

  • WOD Blog | Workout of the day

    MONDAY 10-09-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ZULEIKHA CAJEE !

    LEVEL 1

    A. BARBELL CONDITIONING

    Halting power clean
    5 x 3
    Pause for 2 sec at 2 inches above knee

    B. CONDITIONING

    AMRAP 10:
    6 hang power clean
    12 reverse lunges

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    Build to a heavy 3 (1.1.1) in 15 minutes

    B. CONDITIONING

    AMRAP 10:
    10 power clean, 52/35
    10 front rack reverse lunges, 52/35

  • WOD Blog | Workout of the day

    WEDNESDAY 08-08-2018

    - by Admin

    PLEASE REMEMBER TO JOIN US AT CFJ HQ FOR OUR PUBLIC HOLIDAY WORKOUT, TOMORROW, THURSDAY 9TH AUGUST 2018 AT 08:00!

    A. STRENGTH

    Front squat
    Build to your heaviest 5 for the day in 5 sets

    B. GYMNASTICS CONDITIONING

    6 sets for quality:
    10 strict TTB
    20 bear dogs
    30 sec superman hold

  • WOD Blog | Workout of the day

    SATURDAY 04-08-2018

    - by Admin

    HAPPY BIRTHDAY TO MONIQUE PAPPAS!

    BARBELL CLUB

    A. SNATCH

    3 position snatch (hi hang – above knees – below knees)
    6 sets, 65-70%

    B. CLEAN

    3 position clean (hi-hang – above knees – ground)
    6 sets, 65-70%

    C. JERK

    Power jerk + jerk
    5 x (2+1), 70-75%

    *Work 3-5% heavier than last week IF form permits