Posts tagged with ‘power clean’

  • WOD Blog | Workout of the day

    MONDAY 10-09-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ZULEIKHA CAJEE !

    LEVEL 1

    A. BARBELL CONDITIONING

    Halting power clean
    5 x 3
    Pause for 2 sec at 2 inches above knee

    B. CONDITIONING

    AMRAP 10:
    6 hang power clean
    12 reverse lunges

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    Build to a heavy 3 (1.1.1) in 15 minutes

    B. CONDITIONING

    AMRAP 10:
    10 power clean, 52/35
    10 front rack reverse lunges, 52/35

  • 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

    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 14-04-2018

    - by Admin

    BARBELL CLUB

    A. 3 position snatch

    Hi-hang + below knees + floor
    Every 90 sec x 8 rounds
    -About 70%

    B. 3 position POWER clean

    Tall clean + below knees + floor
    Every 90 sec x 8 rounds
    -About 70%

    C. CONDITIONING

    5 rounds for time:
    5 KB clean/arm
    5 KB push press/arm
    5 KB front rack squats/arm

    *The aim is to complete this without resting the KB at all. So go lighter and challenge yourself to hold on!

    GI JOZI

    “Rene”

    7 rounds for time:
    300m run
    20 Lunges (in total)
    15 Pull ups / Ring rows
    9 Burpees

  • WOD Blog | Workout of the day

    TUESDAY 20-03-2018

    - by Admin

    THERE WILL BE ONE CLASS AT 08:00 FOR THE PUBLIC HOLIDAY, TOMORROW, 21 MARCH 2018 AT CFJ HQ!!

    HAPPY BIRTHDAY TO NATASHA ARNOLDI AND FRANK LUBBE!

    CROSSFIT

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, same load across

    B. CHALLENGE FITNESS TEST

    21-15-9 reps for time:
    Front squat, 40/30
    Lateral bar burpee

    *No stepping back or forward on the burpee. Both feet must be
    kicked back and up together, at the same time.

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    5 x (1-1-1), ascending

    B. CHALLENGE FITNESS TEST

    21-15-9 reps for time:
    Front squat, 61/43
    Lateral bar burpee

    *No stepping back or forward on the burpee. Both feet must be
    kicked back and up together, at the same time.

    GI JOZI

    21-18-15-12-9-6-3
    Medicine Ball Cleans
    Burpees
    Run 200m