Posts tagged with ‘Olympic lifting’

  • WOD Blog | Workout of the day

    SATURDAY 30-06-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 sets of:
    2 x [1 snatch DL + 1 hang snatch + 1 snatch]

    Ascending load

    B. CLEAN & JERK

    5 sets of:
    2 x [1 clean DL + 1 clean + 1 jerk]

    Ascending load

    GI JOZI

    A. Michael (Hero WoD)

    3 rounds for time of:
    Run, 800 m
    50 Back Extensions ( or Superman)
    50 GHD Sit-Ups ( Abmat)

    Have the level 2 guys rotate so they all get at least some reps on the GHD

    B. FINISHER

    Teams 4 everyone stays with the sled!
    600m Sled Pull for time ( around the building)

  • WOD Blog | Workout of the day

    TUESDAY 19-06-2018

    - by Admin

    HAPPY BIRTHDAY TO BRUNO CORREIA AND GARETH GROTTIS!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang power clean
    5 x 5, ascending

    B. CONDITIONING

    21-15-9 reps for time of:
    American swings
    Push-ups

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 seconds x 5:
    5 Hang clean, 75-80% across

    B. CONDITIONING

    21-15-9 reps for time of:
    Dbl KB (power) clean, 24/16
    Ring dips

  • WOD Blog | Workout of the day

    SATURDAY 09-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull
    2 hang snatch
    1 snatch

    Build to a heavy set of the complex

    B. CLEAN & JERK

    1 clean
    2 front squats
    1 jerk

    Build to a heavy set of the complex

    GI JOZI

    LEVEL 1

    4 rounds of
    10/8 Cal ski erg
    15 Russian kb swings (24/16)
    15 Ball slams (10/7)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (10/5)
    3 min burpees
    * stagger start tunnel format

    5 x 150m sprint
    Rest 1:1

    LEVEL 2

    4 rounds for time
    15/12 Cal bike
    15 American swings (28/20)
    15 Ball slams (15/10)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (15/10)
    3 min burpees
    * stagger start tunnel format

    5 x 200m sprint
    Rest 1:1

  • WOD Blog | Workout of the day

    WEDNESDAY 06-06-2018

    - by Admin

    HAPPY BIRTHDAY TO BEVERLY SOUVARIS!

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 2 minutes x 5 rounds:
    5 hang power snatch

    B. CONDITIONING

    7 rounds for time:
    10 American swings, 24/16
    150m sprint

    LEVEL 2

    A. BARBELL CONDITIONING

    EMOM 10:
    2 TnG power snatch, ascending

    B. CONDITIONING

    7 rounds for time:
    5 power snatch, 61/43
    200m sprint

  • 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