There is no 08h00 class today.
Complete 5 rounds for time of:
10 burpees (jump over barbell)
15 OHS (45/30kg)
200m run
Tag Archives | OHS
FRIDAY 04-05-12
WEDNESDAY 18-04-12
Overhead squat
Take 15 minutes to find your 3RM
21-15-9
OHS (45/30kg)
Pull-up
TUESDAY 10-04-12
Complete 5 rounds for time of:
400m run
12 toes2bar
10 OHS
TUESDAY 20-03-12
Don’t forget that due to the public holiday, there are no regular classes tomorrow. Instead, there will be an Open Gym at 09h00 for you to come in and work on anything you choose!
2012 I Am CrossFit Jozi Challenge Fitness Test
Overhead squat
Take 12 minutes to find your 3RM
AMRAP 6 minutes
3 OHS
6 Pull-ups
Beginner: PVC pipe / jumping pull-up
Intermediate: 35kg / ring row
Rxd: 45kg / C2B pull-ups
COME GET SOME!!!!
SATURDAY 03-03-12
HAPPY BIRTHDAY TARYN DE LACY!!!
07h00 – 09h30
CrossFit Games Open Workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 35 / W 20kg)
30 Snatch (M 61 / W 35kg)
30 Snatch (M 75 / W 75kg)
Max Rep Snatch (M 95 / W 54kg)
This workout begins from the standing position. On the call of ‘Go’ the athlete will then snatch the bar from ground to lock-out overhead. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 minutes.
ALL athletes are expected to be up to date on the movement standards prior to coming in. We will go through a short explanation, but the onus is on you to ensure that you know what is required of you because you WILL be held to those standards, strictly.
10h00 – 11h00
Olympic lifting
Power snatch + OHS + Snatch (2 second pause in receiving position for each)
5 sets
Power clean + front squat + clean + jerk (3 second pause in split)
5 sets
*Increase weights from last week
