Posts tagged with ‘snatch’

  • WOD Blog | Workout of the day

    SATURDAY 18-11-2017

    - by Admin

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    82%
    87%
    92%

    CLEAN & JERK

    1 rep OTM x 5 / load
    82%
    87%
    92%

     

    GI JOZI

    LEVEL 1

    DB KALSU

    100 thrusters for time (17.5 / 15)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

    LEVEL 2

    KB KALSU

    100 thrusters for time (20/16)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

  • WOD Blog | Workout of the day

    SATURDAY 11-11-2017

    - by Admin

    HAPPY BIRTHDAY TO JASON BROWNE, ‘LIL NICK THEMISTOCLEOUS AND WERNER KROLL!

    BARBELL CLUB

    A. SNATCH

    1 rep OTM x 5 / load
    80%
    85%
    90%

    B. CLEAN & JERK

    1 rep OTM x 5 / load
    80%
    85%
    90%

    G.I. JOZI

    TABATA – Ring Rows
    Rest 1 minute
    TABATA – Skipping
    Rest 1 minute
    TABATA – Sit ups
    Rest 1 minute
    TABATA – Shuttle sprints
    Rest 1 minute
    TABATA – Plank hold
    Rest 1 minute

    TABATA = 8 intervals of 20 seconds of Work followed by 10 seconds of Rest

     

  • WOD Blog | Workout of the day

    FRIDAY 10-11-2017

    - by Admin

    HAPPY BIRTHDAY TO EBEN KILLIAN AND MICHELLE AUSTIN!

    LEVEL 1

    A. CONDITIONING

    AMRAP 9:
    1, 3, 5, 7, 9, 11, …..
    Box dips
    Hang power snatch, 43/30

    B. STRENGTH

    Sumo deadlift
    6 x 3, ascending

    LEVEL 2

    A. CONDITIONING

    AMRAP 9:
    1, 3, 5, 7, 9, 11, …..
    Ring dips
    Hang power snatch, 43/30

    B. STRENGTH

    Sumo deadlift
    Build to a heavy double for the day

  • WOD Blog | Workout of the day

    TUESDAY 24-10-2017

    - by Admin

    HAPPY BIRTHDAY TO LIAM FINDLAY-WALSH AND ANNA-MART LIEBENBERG!

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    In pairs, 30-20-10 reps for time of:
    DB snatch, 15/10
    Box jump over (on and over), 24/20″

    *No lockout needed.

    1 athlete works and you must alternate every 10 reps

    B. STRENGTH

    Single KB clean
    3 x 7/arm, AHAFP

    LEVEL 2

    A. CONDITIONING

     

    In pairs, 30-20-10 reps for time of:
    DB snatch, 25/15
    Vault jumps, 24/20″

    *Vault jump is a box jump over with only the hands making contact to vault

    1 athlete works and you must alternate every 10 reps

    B. STRENGTH

    Dbl KB clean
    3 x 10, AHAFP

    GI JOZI

    For time:

    1000m row

    Then 5 rounds of:
    20 ab-mat med ball sit ups
    20 ball slams
    “20 goblet squats

    1 km run

  • WOD Blog | Workout of the day

    SATURDAY 21-10-2017

    - by Admin

    HAPPY BIRTHDAY TO RICHARD DURHAM!

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    75%
    80%
    85%

    CLEAN & JERK

    1 rep OTM x 5 / load
    75%
    80%
    85%

     

    G.I JOZI

    A. CONDITIONING

    21 – 15 – 9 – 15 – 21
    American KB swing
    Wall balls
    Alternating DB snatches
    200m run after each block of work

    B. MIDLINE

    Tabata Abs
    Windshield wipers
    Kayakers