Posts tagged with ‘snatch’

  • WOD Blog | Workout of the day

    WEDNESDAY 16-05-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    1 snatch DL + 3 hang power snatch

    B. CONDITIONING

    30-20-10 reps of:
    Alt. DB snatch, 20/15
    Box jumps, 24/20″

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    2 snatch, 80-85%

    B. CONDITIONING

    9-15-21 reps of:
    Snatch, 52/35
    Box jump over, 24/20″

    *Squat snatch

  • WOD Blog | Workout of the day

    SATURDAY 12-05-2018

    - by Admin

    GI JOZI

    In teams of 4 -each buddy starts at a different station then rotates

    *30 min time cap*

    10,9,8,7,6,5,4,3,2,1,reps of
    Weighted squat jump
    L1-ring rows/ L2-strict pull-ups
    Ab mat sit-up with twist
    Single leg KB Deadlift / leg

    BARBELL CLUB

    A. SNATCH

    1 x 3, 75%
    2 x 3, 80%
    2 x 2, 85%

    B. CLEAN + JERK

    1 x 3+1, 75%
    2 x 3+1, 80%
    2 x 2+1, 85%

    C. STRENGTH

    Halting clean deadlift
    3 x 3 (100%, 105%, 110%)
    -Halt at mid-thigh and hold for 3 sec

  • WOD Blog | Workout of the day

    MONDAY 30-04-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    2 snatch DL + 2 hang power snatch
    5 sets, ascending load

    B. CONDITIONING

    3 rounds for time:
    14 alt. DB snatch, 20/15
    DB goblet reverse lunges, 20/15

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 sec x 5 sets:
    3 snatch, 70-75%
    NOT TnG, quick drop and reset

    B. CONDITIONING

    3 rounds for time:
    20 alt. DB snatch, 30/20kg
    Single arm DB overhead walking lunge, 20 steps, 30/20kg

  • WOD Blog | Workout of the day

    SATURDAY 28-04-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 x 3, 75%

    B. CLEAN + JERK

    5 x (3+1), 75%

    C. POSITION & STRENGTH

    Clean lift-off
    3 x 3, 110%

    GI JOZI

    IN TEAMS OF 3

    Buy in: 1500m Row Buy in

    -then 15min Amrap

    Buddy A. 200m Run Pace setter
    Buddy B. Toes To bar/Leg Raises
    Buddy C. Weight front rack Lunges KBs/DBs

    Cash out: 600 Double unders /1000 Single skips

  • WOD Blog | Workout of the day

    MONDAY 23-04-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO LESLEY WRIGHT AND DI DAVIES, AND FOR TODAY TO JORDAN LEWIS, ANN BOOYSEN, RYAN THOMPSON AND OSSAMA AYYOB!

    LEVEL 1

    A. CONDITIONING

    AMRAP 7:
    5 DB snatch/arm, 20/12
    10 DB goblet squats, 20/12

    B. STRENGTH

    1. Back squat
    5 x 5, ascending load

    *Superset

    2. Single arm DB floor press
    5 x 5

    LEVEL 2

    A. CONDITIONING

    30 reps for time:
    Snatch, 61/43kg

    *This is a squat snatch.

    B. STRENGTH

    1. Back squat
    5 x 3, 80%

    *Superset

    2. Single arm DB floor press
    5 x 10