Posts tagged with ‘GI Jozi’

  • WOD Blog | Workout of the day

    SATURDAY 08-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then:
    2×2 at 80% of the HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then:
    2×2 at 80% of the HS

    CROSSFIT

    Fair Share – CompTrain

    Team of 3 with 30min Cap

    2 Rounds
    200m Run – Relay
    100 Power Snatches 35/25
    200m Run – Relay
    100 x Box Jump Overs
    200m Run – Relay
    100 x Thrusters 43/30

  • WOD Blog | Workout of the day

    SATURDAY 20-10-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 singles OTM at each load:
    70%
    75%
    80%

    B. CLEAN

    3 singles OTM at each load:
    70%
    75%
    80%

    C. JERK

    3×3, 80%

    CROSSFIT

    FOR TIME:

    Buddy Workout – Split work between two

    Row 2km
    Medball Cleans (7.5/10kg) x 100
    Medball Sit ups x 100
    Medball DL x 200
    Medball Run x 800m
    ( 1 Medball btwn buddies)

  • WOD Blog | Workout of the day

    MONDAY 24-09-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO COACH MARCUS SWANEPOEL AND TO DEENA KASAVELU!

    PUBLIC HOLIDAY WORKOUT: HERITAGE DAY!

    AMRAP 24 MIN

    24 sit-ups
    9 goblet get-ups (using the shin box get-up), 28/20
    200m run with your KB
    18 hand to hand swings, 28/20

  • WOD Blog | Workout of the day

    SATURDAY 21-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    Establish a 2RM hang snatch in 15 minutes

    B. CLEAN & JERK

    1 hang clean + 2 jerk
    Establish a max in 20 minutes

    GI JOZI

    EMOM 10
    With a pair of moderate DB
    5 DB thrusters
    6 reverse DB lunges
    6 box jumps

    EMOM 10
    5 TTB/knee tucks
    6 push ups
    6 Russian twists

    EMOM 10
    12/15 cals bike

    Rest 2 minutes between each EMOM

  • WOD Blog | Workout of the day

    SATURDAY 26-05-2018

    - by Admin

    BARBELL CLUB

    WEEK 5

    SNATCH
    Heavy single

    CLEAN & JERK
    Heavy single

    It’s the last week of the meso cycle so we’re going¬†for heavy singles. This is NOT a max day, we are
    working to a QUALITY heavy single. No more than 2 TOTAL attempts of the heavy single

    CROSSFIT

    10 – 1
    Step up and squat
    100 run between sets

    10 – 1
    Russian twists
    100 skips between sets

    10 – 1
    Dbl DB push press
    100m bike/ski between sets

    10 – 1
    Russian KB swings
    5 burpees between sets

    10 minute cap on each 10 – 1 section
    1 minute rest/transition between sections