Posts tagged with ‘snatch’

  • 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

    FRIDAY 14-09-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Barbell single leg Romanian deadlift

    5x 5/leg

    Superset with:

    DB bent over rows

    5 x 10, all heavy

    B. CONDITIONING

    EMOM 12:
    1: 14 alt. DB snatch, 20/12.5
    2: 7 burpees
    3: 12/7 cal. row

    LEVEL 2

    A. STRENGTH

    Barbell single leg Romanian deadlift

    5 x 5/leg (across, all heavy)

    Superset with:

    Strict weighted C2B chin-ups

    5 x 5, across

    B. CONDITIONING

    EMOM 12:
    1: 18 alt. DB snatch, 22.5/15
    2: 10 ring dips
    3: 15/9 cal. row

  • 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

    WEDNESDAY 05-09-2018

    - by Admin

    HAPPY BIRTHDAY TO AMMERI MARX!

    LEVEL 1

    A. BARBELL CONDITIONING

    Halting power snatch
    5 x 3, across
    Pause for 2 secs at mid-thigh

    B. CONDITIONING

    Every 2 minutes x 4:
    12 DB snatch, 22.5/15
    10 push-ups

    LEVEL 2

    A. BARBELL CONDITIONING

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

    B. CONDITIONING

    Every 2 minutes x 4:
    12 power snatch, 35/20
    10 HSPU

  • 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