Posts tagged with ‘skills’

  • WOD Blog | Workout of the day

    MONDAY 09-04-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Split clean
    Build to a heavy triple
    – If new to weightlifting, work in sets of 5

    B. CONDITIONING

    AMRAP 10:
    10 DB/KB push press
    14 DB/KB reverse lunges, 14 reps

    LEVEL 2

    A. BARBELL CONDITIONING

    Split clean
    Build to a heavy triple
    – If new to weightlifting, work in sets of 5

    B. CONDITIONING

    AMRAP 10:
    10 HSPU
    45/30kg front rack reverse lunge, 14 reps

  • WOD Blog | Workout of the day

    SATURDAY 10-03-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    2×1, 70%
    2×1, 75%
    1×1, 80%
    1×1, 85%
    3×1, 90%
    1×2, 80%

    B. CLEAN & JERK

    2×1, 70%
    2×1, 75%
    1×1, 80%
    1×1, 85%
    2×1, 90%
    1x(2 clean + 1 jerk), 80%

    GI JOZI

    With either KB (16/10) or DB (15/10)
    21-15-9-15-21

    DBL reverse lunges farmers carry grip
    DBL Front rack squats
    DBL thrusters

    24 min cap

    BURNER

    400m sprint

  • WOD Blog | Workout of the day

    WEDNESDAY 07-03-18

    - by Admin

    HAPPY BIRTHDAY TO GRAEME WHIBLEY!

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 2 min x 6:
    3 clean deadlifts + 2 hang power
    cleans + 1 power clean

    B. CONDITIONING

    AMRAP 12:
    3, 6, 9, 12, 15, ……

    DB hang power clean
    Burpee

    LEVEL 2

    A. BARBELL CONDITIONING

    EMOM 12:
    Even: 2 power cleans, ascending
    Odd: 9 lateral bar burpees

    B. CONDITIONING

     

    “Death by”
    Power clean, 85/60

    1 on the 1st min, 2 on the 2nd, 3 on the 3rd……

  • WOD Blog | Workout of the day

    TUESDAY 30-01-2018

    - by Admin

    HAPPY BIRTHDAY TO MIGUEL RIBEIRO!

    CROSSFIT

    LEVEL 1

    A. BARBELL CONDITIONING

    3 snatch deadlift + 2 hang power snatch
    6 sets, ascending w/ low-moderate load

    B. CONDITIONING

    In pairs, EMOM 6:
    Even: 12 hang power snatch, 35/20
    Odd: 12 DB thruster, 15/10

    LEVEL 2

    A. BARBELL CONDITIONING

    3 muscle snatch + 2 power snatch + 1 snatch
    Build to a heavy (NOT max) load in 6 sets

    B. CONDITIONING

    In pairs, EMOM 6:
    Even: 15 power snatch, 43/30
    Odd: 15 DB Thruster, 20/15

    GI JOZI

    21-18-15-12-9-6-3
    Dumbell Thrusters – buddy not working does super slow squats
    Row ( cal ) – Buddy not working does super slow Lunges

    Buddy Workout – I Go You Go

  • WOD Blog | Workout of the day

    THURSDAY 18-01-2018

    - by Admin

    HAPPY BIRTHDAY TO COACH COBUS McCABE!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. W/UP & TECHNIQUE DRILLING

    6 x 10 strokes at max effort on a damper setting of 10
    -Rest 20 secs, aim for a consistent split across all 6 sets

    C. CONDITIONING

    2 x 3km w/ 4 min rest
    Stroke rate (SR) for first and second intervals should be 24 & 26

    GI JOZI

    A. CONDITIONING

    10 Rounds For Time:
    20 DB Cleans
    10 Burpee Box Jumps

    B. MIDLINE FINISHER – groups of 4

    3 Rounds
    30 sec weighted plank ( heavy)
    15 x Sit up
    10/10 Russian Twist