Posts tagged with ‘Olympic lifting’

  • WOD Blog | Workout of the day

    SATURDAY 15-09-2018

    - by Admin

    BARBELL CLUB

    Week 8

    A. SNATCH

    Buil to a heavy single in 12 minutes
    Then,
    1 at 90% HS
    1 at 95% HS
    1 at 100% HS

    B. CLEAN & JERK

    Buil to a heavy single in 12 minutes
    Then,
    1 at 90% HS
    1 at 95% HS
    1 at 100% HS

    GI JOZI

    AMRAP 40 minutes

    30 cal row
    10 box jumps
    10 double DB PP
    5 med ball cleans
    20 russian twists
    5 knee tucks/TTB
    400m run

  • WOD Blog | Workout of the day

    SATURDAY 08-09-2018

    - by Admin

    GI JOZI SWEAT-FEST

    “IVAN THE TERRIBLE”

    50-40-30-20-10
    100 Skips/Double unders between rounds
    Lunges per leg
    Push Ups
    Sit Ups

    40 Min Time Cap

    BARBELL CLUB

    A. SNATCH

    60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1

    Then,

    3×1 at 80%

    B. CLEAN & JERK

    60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1

    Then,

    3×1 at 80%

  • WOD Blog | Workout of the day

    SATURDAY 01-09-2018

    - by Admin

    HAPPY BIRTHDAY TO MARLIZE SWART, DYLAN ROELOFSZ AND TANYA HOSE!

    BARBELL CLUB

    Week 6

    A. SNATCH

    2 x 2, 75%
    3 x 2, 80%

    B. CLEAN & JERK

    2 x 2, 75%
    3 x 2, 80%

    CROSSFIT

    FOR TIME:

    600m kb suitcase carry
    30x TTB
    30x Push ups
    30x Front squats with med ball
    200m kb suitcase carry
    20x TTB
    20x Push ups
    20x med ball cleans
    100m suitcase carry

  • 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 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