Posts tagged with ‘technique’

  • 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

    MONDAY 22-10-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO RICHARD DURHAM!

    LEVEL 1

    A. BARBELL CONDITIONING

    EMOM 10:
    3 power cleans, across

    B. CONDITIONING

    3 rounds for time:
    12 single arm DB hang power clean/side, 22.5/15

    15 push-ups*

    LEVEL 2

    A. BARBELL CONDITIONING

    EMOM 10:
    2 TnG power cleans, ascending

    B. CONDITIONING

    3 rounds for time:
    21 DB split clean, 25/17.5
    15 ring dips

  • WOD Blog | Workout of the day

    SATURDAY 01-09-2018

    - by Admin

    HAPPY BIRTHDAY TO MARLIZE SWART, DYLAN ROELOFSZ AND TANYA HOSE!

    BARBELL CLUB

    Week 6

    A. SNATCH

    2 x 2, 75%
    3 x 2, 80%

    B. CLEAN & JERK

    2 x 2, 75%
    3 x 2, 80%

    CROSSFIT

    FOR TIME:

    600m kb suitcase carry
    30x TTB
    30x Push ups
    30x Front squats with med ball
    200m kb suitcase carry
    20x TTB
    20x Push ups
    20x med ball cleans
    100m suitcase carry