Posts tagged with ‘squat’

  • WOD Blog | Workout of the day

    SATURDAY 08-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then:
    2×2 at 80% of the HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then:
    2×2 at 80% of the HS

    CROSSFIT

    Fair Share – CompTrain

    Team of 3 with 30min Cap

    2 Rounds
    200m Run – Relay
    100 Power Snatches 35/25
    200m Run – Relay
    100 x Box Jump Overs
    200m Run – Relay
    100 x Thrusters 43/30

  • WOD Blog | Workout of the day

    SATURDAY 10-11-2018

    - by Admin

    HAPPY BIRTHDAY TO EBEN KILLIAN!

    BARBELL CLUB

    A: SNATCH

    3×1, 70%
    2×2, 75%
    4×1, 80%

    B: CLEAN & JERK

    3×1, 70%
    2×2, 75%
    4×1, 80%

    CROSSFIT

    EMOM 42 minutes

    8/10 cal row
    12 box jumps
    10/12 cal ski erg
    15 sit up and throw with med ball
    12 KB swings
    15 air squats

  • WOD Blog | Workout of the day

    WEDNESDAY 07-11-2018

    - by Admin

    LEVEL 1

    A: BARBELL CONDITIONING

    Every 90 sec x 5:
    2 snatch deadlift w/ 3 sec eccentric
    2 hang power snatch w/ 2 sec hold in receiving

    B: CONDITIONING

    30-20-10 reps for time:
    Alt. DB snatch, 22.5/15
    Single arm DB push press, 22.5/15

    LEVEL 2

    A: BARBELL CONDITIONING

    Every 90 sec x 5:
    2.2.2 TnG power snatch, ascending load

    2 TnG reps, reset, repeat 2 more time

    B: CONDITIONING

    21-15-9 reps for time:
    Hang power snatch, 52/35
    HSPU

  • WOD Blog | Workout of the day

    SATURDAY 03-11-2018

    - by Admin

    BARBELL CLUB

    SNATCH

    5 singles OTM at each load:
    75%
    80%
    85%

    CLEAN

    5 singles OTM at each load:
    75%
    80%
    85%

    On the 5th clean at each load, add a jerk

    GI JOZI

    PAINSTORM

    100m run/row
    50 burpees
    200m run/row
    100 push upps
    300m run/row
    150 lunges
    400m run/row
    200 air squats
    300m run/row
    150 lunges
    200m run/row
    100 push ups
    100m run/row
    50 burpees

  • WOD Blog | Workout of the day

    SATURDAY 27-10-2018

    - by Admin

    HAPPY BIRTHDAY TO MIKE CARIPIS, MICHAEL DA CAMARA, PENNY MAROUN, LAUREN DAVIES AND JAN-HARM STEENKAMP!

    BARBELL CLUB

    A. SNATCH

    5 singles OTM at each load:
    73%
    78%
    83%

    B. CLEAN & JERK

    5 singles OTM at each load:
    73%
    78%
    83%

    On the 5th single at each load, add a jerk

    GI JOZI

    35min AMRAP – In teams of 2

    12 abmat sit up (P1)
    12 Russian twists (P2)
    12 KB swing (P1)
    12 weighted jumping squats (P2)
    12 lunges (P1)
    100 m sprint (P2)
    *** then swop, only one buddy working at a time