Posts tagged with ‘KB swings’

  • 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

    FRIDAY 21-09-2018

    - by Admin

    AMRAP 3:
    12 push-ups
    15 KB swings, 24/16

    Rest 1 minute and repeat for a total of 3 rounds.

    After the third 1 minute rest, go straight into:

    6 rounds of:
    1 min of SDHP, 43/30
    1 min of air squats

    *The clock keeps running for 12 minutes
    so there is no rest between rounds

  • WOD Blog | Workout of the day

    WEDNESDAY 15-08-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    EMOM 5:
    5 hang power clean

    B. CONDITIONING

    In 2 minutes:
    21 KB swings, 24/16
    Max rep air squats

    Rest 1 minute and repeat for a total of 7 rounds.

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 30 sec for 5 minutes:
    2 power cleans @ 80-85%

    B. CONDITIONING

    In 2 minutes:
    21 KB swings, 24/16
    Max rep air squats

    Rest 1 minute and repeat for a total of 7 rounds.

    How virtuous are your air squats in a metcon and when fatigued?

  • WOD Blog | Workout of the day

    SATURDAY 14-07-2018

    - by Admin

    REMEMBER TO JOIN US FOR THE WINTER THROWDOWN, TOMORROW, AT 10:30 AT CFJ HQ!

     

    GI JOZI

    40 Min AMRAP

    10 push ups
    10 squats
    10 KB deadlifts(16/20)
    10 KB swings(16/20)
    10 cal airbike
    30 seconds rest between rounds

    BARBELL CLUB

    A. SNATCH

    “No feet snatch”
    6 x 3, across

    B. CLEAN

    Split clean
    6 x 1/leg, ascending load

  • WOD Blog | Workout of the day

    SATURDAY 23-06-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    3 snatch deadlift
    2 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang
    snatch.

    B. CLEAN & JERK TEST

    3 hang cleans
    2 cleans
    1 jerk

    Build to a max set of the complex. You may release the bar for a quick reset
    after the 3rd hang clean

    CROSSFIT

    “Jenkins”

    Amrap with partner in 40min
    50 Burpees
    400m Run
    50 KB Swings 24/16
    400m Run
    50 Pull ups
    400m Run
    50 Push ups
    400m Run
    Split work as needed between partner
    Run together.