Posts tagged with ‘squat’

  • WOD Blog | Workout of the day

    SATURDAY 04-08-2018

    - by Admin

    HAPPY BIRTHDAY TO MONIQUE PAPPAS!

    BARBELL CLUB

    A. SNATCH

    3 position snatch (hi hang – above knees – below knees)
    6 sets, 65-70%

    B. CLEAN

    3 position clean (hi-hang – above knees – ground)
    6 sets, 65-70%

    C. JERK

    Power jerk + jerk
    5 x (2+1), 70-75%

    *Work 3-5% heavier than last week IF form permits

  • WOD Blog | Workout of the day

    SATURDAY 28-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    3 position snatch (hi hang – above knees – below knees)
    6 sets, 60-65%

    B. CLEAN

    3 position clean (hi-hang – above knees – ground)
    6 sets, 60-65%

    C. JERK

    Power jerk + jerk
    5 x (2+1), 65-70% jerk

    GI JOZI

    Chipper

    FOR TIME:

    Row OR Run OR Ski Erg 1000m
    120 Air squats
    100 plank row with DB (in total)
    80 kb swings
    60 kb good mornings
    40 jump lunge (total)
    Row OR Run OR Ski Erg 1000m

    42 min cap

  • WOD Blog | Workout of the day

    SATURDAY 30-06-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 sets of:
    2 x [1 snatch DL + 1 hang snatch + 1 snatch]

    Ascending load

    B. CLEAN & JERK

    5 sets of:
    2 x [1 clean DL + 1 clean + 1 jerk]

    Ascending load

    GI JOZI

    A. Michael (Hero WoD)

    3 rounds for time of:
    Run, 800 m
    50 Back Extensions ( or Superman)
    50 GHD Sit-Ups ( Abmat)

    Have the level 2 guys rotate so they all get at least some reps on the GHD

    B. FINISHER

    Teams 4 everyone stays with the sled!
    600m Sled Pull for time ( around the building)

  • 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