Posts tagged with ‘snatch’

  • WOD Blog | Workout of the day

    SATURDAY 09-09-2017

    - by Admin

    HAPPY BIRTHDAY TO COACH ZULEIKHA CAJEE, ALEX SMITH AND JUBIE GOUWS!

    BARBELL CLUB

    A. SNATCH

    60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1
    3×1, 80%

    B. CLEAN & JERK (1+1)

    60%, 70%, 80%, 85%, 90%, 95%
    3×1, 80%

    G.I. JOZI

    FOR TIME:

    Buy-in
    3 x 250m row (Sprint)
    Rest 30 sec between sprints

    Baseline Fitness Test

    Halfway mark
    3 x 250m row (Sprint)
    Rest 30 sec between sprints

    Baseline Fitness Test

    Cashout
    3 x 250m row (Sprint)
    Rest 30 sec between sprints

    Score is total time

    Baseline Fitness Test is:
    400m run
    20 Air squats
    30 situps
    20 pushups
    10 pull-ups (25 ring rows)

  • WOD Blog | Workout of the day

    SATURDAY 02-09-2017

    - by Admin

    GI JOZI

    In teams of 4:
    BUY IN: Complete a 2km row, split the distance anyhow
    One buddy on a rower while the others hold plank position

    Then 2 rounds:
    100 renegade rows
    100 DB step ups
    100 DB sit ups
    100 DB thrusters
    Split the reps up anyhow, but quick changeovers

    CASH OUT: Complete a 1km run together as a team

    BARBELL CLUB

    A. POWER CLEAN

    70%x2
    75%x2
    5×2, 80%

    *Of max power clean

    B. POWER SNATCH

    70%x2
    75%x2
    5×2, 80%

    *Of max power SNATCH

    C. SNATCH HIGH PULL

    3×2, 95% (max snatch)

  • WOD Blog | Workout of the day

    SATURDAY 26-08-2017

    - by Admin

    HAPPY BIRTHDAY TO LEANDER VAN TONDER, CAMILLA KROG AND MARC DUFORQ!

    BARBELL CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM

    G.I. JOZI

    FOR TIME: In Teams of 4-6 people.

    Buy in: 600m sled push ( as a team- team must keep up with the sled)

    3 rounds – 2 people work at a time
    DB Snatches x 100
    Medball Sit Ups x 100
    Lunges x 200

    Cash Out: 600m sled push ( as a team- team must keep up with the sled)

  • WOD Blog | Workout of the day

    MONDAY 21-08-2017

    - by Admin

    HAPPY BIRTHDAY TO JOLANDI THERON AND LAURA KARAMARKOV!

    LEVEL 1

    A. BARBELL CONDITIONING

    Snatch Complex
    Every 90 seconds x 8 rounds:
    3 snatch deadlifts
    2 snatch high pulls
    1 snatch

    *You must hold on for all 6 reps

    B. CONDITIONING

    AMRAP 9:
    7 overhead squats, 35/20
    5 box jumps, 24/20″

     

    LEVEL 2

    A. BARBELL CONDITIONING

    Snatch

    60% x 3 reps
    65% x 3 reps
    70% x 3 reps
    5 x 2 @ 75%

    *Move every 90 seconds.

    B. CONDITIONING

    AMRAP 9:
    7 overhead squats, 60/40
    5 lateral box jump overs, 24/20″ (no lockout needed)

  • WOD Blog | Workout of the day

    SATURDAY 12-08-2017

    - by Admin

    GI JOZI

    For time:
    14 push-ups + 14 “Fire starters”
    40 wall balls, 7/5 to 3m
    14 push-ups + 14 “Fire starters”
    30 wall balls
    14 push-ups + 14 “Fire starters”
    20 wall balls
    14 push-ups + 14 “Fire starters”
    10 wall balls
    14 push-ups + 14 “Fire starters”

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2
    4×2, 75%
    NOT TnG

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1
    4×2+1, 75%
    NOT TnG