Posts tagged with ‘walking lunge’

  • WOD Blog | Workout of the day

    TUESDAY 14-08-2018

    - by Admin

    HAPPY BIRTHDAY TO MEGAN ENGELBRECHT!

    LEVEL 1

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 5 rounds
    15/12 cal. row
    12m Dbl DB front rack walking lunge, 25/17.5
    9 TTB

    LEVEL 2

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 3 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 5 rounds
    15/12 cal. row
    12m Dbl DB front rack walking lunge, 25/17.5
    9 TTB

  • WOD Blog | Workout of the day

    SATURDAY 09-04-16

    - by Admin
    HAPPY BIRTHDAY FOR SUNDAY TO GRIFFIN FOURIE AND SHELBY MOURA

    GI JOZI

    50-40-30-20-10
    double under
    walking lunge
    hollow-rock

    BB Club

    A. TnG Power snatch

    Work up to a heavy double in 15 minutes

    B. “Isabel”

    30 power snatches for time (61/43)

  • WOD Blog | Workout of the day

    SATURDAY 22-06-2013

    - by Imtiaz

    HAPPY BIRTHDAY, BYRON PAPPAS!

    CrossFit

    Beginner

    AMRAP 16 Minutes

    4 Alternating Front Rack Lunges (2 per leg) (40kg / 20kg)
    8 Hang Power Ceans (40kg / 20kg)
    12 Wall Balls (7.5kg / 5kg)
    50 Single Skips

    Intermediate

    AMRAP 16 Minutes

    4 Alternating Front Rack Lunges (2 per leg) (62kg / 30kg)
    8 Hang Power Ceans (62kg / 30kg)
    12 Wall Balls (10kg / 7.5kg)
    24 Double Unders

    Advanced

    AMRAP 16 Minutes

    4 Alternating Front Rack Lunges (2 per leg) (73kg / 45kg)
    8 Hang Power Ceans (73kg / 45kg)
    12 Wall Balls (10kg / 7.5kg)
    24 Double Unders

    [divider]

    Olympic Lifting

    Beginner

    A.
    Snatch segment deadlift (knee, mid-thigh, lock) + snatch hang pull + hang power snatch
    (1+1+1) x 3 x 5 sets

    B.
    Clean segment deadlift (knee, thigh, lockout) + clean hang pull + hang power clean
    (1+1+1) x 3 x 5 sets

    C.
    Split jerk
    Practice for 15 minutes

    Add 5% to last week’s loads

    Intermediate

    A.
    1 power snatch + 1 OHS + 1 snatch
    5 sets (3 second pause in bottom of each)

    B.
    1 power clean + 1 front squat + 1 clean + 1 jerk
    5 sets (3 second pause in split)

    C.
    Snatch balance
    Build quickly to a heavy double

    Add 5% to last week’s loads