Posts tagged with ‘jerk’

  • 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

    WEDNESDAY 03-10-2018

    - by Admin

    A. SPLIT JERK

    8 x 3, ascending

    B. CONDITIONING

    15-12-9 reps for time of:
    Power cleans, 61/43
    Thrusters, 61/43

  • 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

  • WOD Blog | Workout of the day

    MONDAY 30-07-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    EMOM 12:
    1 power clean + 2 push jerks
    *Start with an empty barbell and build
    to as heavy as form permits

    B. CONDITIONING

    3 rounds for time:
    12 DB power cleans (20/10)
    100 lunges

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 seconds x 8:
    (3 power clean + 3 push jerk)
    *Start at 60% 1RM power clean & build every set

    B. CONDITIONING

    3 rounds for time:
    12 DB power cleans (25/15)
    100 lunges

  • WOD Blog | Workout of the day

    SATURDAY 28-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    3 position snatch (hi hang – above knees – below knees)
    6 sets, 60-65%

    B. CLEAN

    3 position clean (hi-hang – above knees – ground)
    6 sets, 60-65%

    C. JERK

    Power jerk + jerk
    5 x (2+1), 65-70% jerk

    GI JOZI

    Chipper

    FOR TIME:

    Row OR Run OR Ski Erg 1000m
    120 Air squats
    100 plank row with DB (in total)
    80 kb swings
    60 kb good mornings
    40 jump lunge (total)
    Row OR Run OR Ski Erg 1000m

    42 min cap