Posts tagged with ‘snatch’

  • WOD Blog | Workout of the day

    SATURDAY 17-02-2018

    - by Admin

    HAPPY BIRTHDAY TO LESLEY GRANT AND IMTIAZ DESAI!

    BARBELL CLUB

    A. CLEAN & JERK

    1 power clean + 1 clean + 1 jerk
    Build to a heavy set

    B. SNATCH

    1 power snatch + 1 snatch push press + 1 snatch
    Build to a heavy set

    GI JOZI

  • WOD Blog | Workout of the day

    SATURDAY 10-02-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 hang snatch (knees) + 1 snatch
    1. Build to max in 12 minutes
    2. 2 sets at 90%

    B. CLEAN & JERK

    1 clean + 1 front squat + 1 jerk
    1. Build to max
    2. 2 sets at 85%

    GI JOZI

     

  • 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

    SATURDAY 27-01-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 snatch + 1 OHS
    1. Build to a max of the complex in 12 minutes
    2. 2 sets at 90% of today’s max

    B. CLEAN & JERK

    Clean + power jerk + jerk
    1. Build to max in 12 minutes
    2. 2 sets at 90% of today’s max

    *Your goal is beat last week’s maxes by at least 1kg

    GI JOZI

    LEVEL 1

    In pairs –  EMOM 12
    Buddy 1 – In 60s Row 7/5 Cal + Max Push ups
    Buddy 2 – Rest
    (Alternate)

    Rest 5 minutes

    4 Rounds
    Run 200m
    Rest 30s

    Then
    4 Rounds
    Run 150m
    Rest 45s

    Then
    4 Rounds
    Run 100m
    60s Rest

    * NO rest between main rounds This could take 20+ min

    LEVEL 2

    In pairs –  EMOM 12
    Buddy 1 – In 60s Row 7/5 Cal + Max Push ups
    Buddy 2 – Rest
    (Alternate)

    Rest 5 minutes

    4 Rounds
    Run 300m
    Rest 30s

    Then
    4 Rounds
    Run 200m
    Rest 45s

    Then
    4 Rounds
    Run 150m
    60s Rest

    * NO rest between main rounds This could take 20+ min

     

  • WOD Blog | Workout of the day

    SATURDAY 20-01-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 snatch + 1 OHS
    1. Build to a max of the complex in 12 minutes
    2. 2 sets at 90% of today’s max

    B. CLEAN & JERK

    Clean + power jerk + jerk
    1. Build to max in 12 minutes
    2. 2 sets at 90% of today’s max

    GI JOZI