Posts tagged with ‘squat’

  • WOD Blog | Workout of the day

    SATURDAY 23-06-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    3 snatch deadlift
    2 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang
    snatch.

    B. CLEAN & JERK TEST

    3 hang cleans
    2 cleans
    1 jerk

    Build to a max set of the complex. You may release the bar for a quick reset
    after the 3rd hang clean

    CROSSFIT

    “Jenkins”

    Amrap with partner in 40min
    50 Burpees
    400m Run
    50 KB Swings 24/16
    400m Run
    50 Pull ups
    400m Run
    50 Push ups
    400m Run
    Split work as needed between partner
    Run together.

  • WOD Blog | Workout of the day

    TUESDAY 19-06-2018

    - by Admin

    HAPPY BIRTHDAY TO BRUNO CORREIA AND GARETH GROTTIS!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang power clean
    5 x 5, ascending

    B. CONDITIONING

    21-15-9 reps for time of:
    American swings
    Push-ups

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 seconds x 5:
    5 Hang clean, 75-80% across

    B. CONDITIONING

    21-15-9 reps for time of:
    Dbl KB (power) clean, 24/16
    Ring dips

  • WOD Blog | Workout of the day

    TUESDAY 12-06-2018

    - by Admin

    HAPPY BIRTHDAY TO MARNE MOSTERT!

    LEVEL 1

    A. STRENGTH

    Front squat
    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    8 single arm DB floor press/side

    B. FINISHER

    Max cal. bike/row in 2:30

    LEVEL 2

    A. STRENGTH

    1 Pause front squat + 1 front squat
    Build to your heaviest set for the day in 5 sets

    -Superset with:

    8 single arm DB floor press/side

    B. FINISHER

    Max cal. bike/row in 2:30

  • WOD Blog | Workout of the day

    MONDAY 11-06-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ZACK DA SILVA AND, TANYA NAUDE AND NEIL SEARS AND FOR TODAY TO CLAUDIA THEMISTOCLEOUS!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang snatch
    5 x 3, across

    B. CONDITIONING

    For time:
    2 rounds of:
    20 alt. DB snatches, 22.5/15
    12 burpees
    Then, 2 rounds of:
    14 alt. DB snatches, 22.5/15
    12 burpees

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    5 hang snatch, ascending

    B. CONDITIONING

    For time:
    2 rounds of:
    10 power snatches, 80/55
    12 burpees
    Then, 2 rounds of:
    10 power snatches, 52/35
    12 burpees

  • 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