clean & jerk

06 July 2019 - WOD

WORKOUT OF THE DAY

Competition Class

"Van-Damme"

For Time:

30 Snatches (60/40 kg)
10 Ring muscle-ups
30 Clean & Jerks (60/40 kg)
10 Ring muscle-ups
30 Thrusters (60/40 kg)
10 Ring muscle-ups

* Scale muscle up to a dip variation
* Time cap: 25 minutes


Gymnastics Skill & Strength

A) Flexibility & Joint Strength

10-12 minutes of work on:
Wrist supports (30 seconds per side)
Left and right splits (30-60 seconds per side)

B) Strength: Levers

4 Sets of:
5-10 Ice cream scoop
30-60 seconds rest between sets

C) Strength


3 Sets of:
5-15 False grip ring pull-ups
10 High box jump (step down)

D) Strength & Skill: Handstands

10 minutes work on free standing handstand
* Scale with a spotter or chest-to-wall handstand

Then:
30-50 Strict handstand push-up


CrossFit

In teams of 2, complete for time:
45 Snatches (60/40 kg)
12 Ring muscle-ups
45 Clean & Jerks (60/40 kg)
12 Ring muscle-ups
45 Thrusters (60/40 kg)
12 Ring muscle-ups

* One person working at a time, split the work as needed
* Scale muscle up to a dip variation
* Time cap: 35 minutes

19 May 2019 - WOD

WORKOUT OF THE DAY

Engine Work

A) Conditioning

2 Rounds for time:
800m Run
21 Dumbbell snatch, alternating arms
21 Single arm dumbbell thruster, change arms overhead
15 Dumbbell snatch, alternating arms
15 Single arm dumbbell thruster, change arms overhead
9 Dumbbell snatch, alternating arms
9 Single arm dumbbell thruster, change arms overhead

* Can also use a kettlebell


Specialist Sundays

* We will be testing Snatch and Clean & Jerk 1RM's tomorrow as part of our testing for next cycle, so today will be skill-focused

A) Snatch
High hang snatch + Hang snatch + Snatch
* Pause for 3 seconds on the catch of each rep

B) Clean & Jerk
High hang clean + Hang clean + Clean + Jerk
* Pause for 3 seconds on the catch of each rep

* For A & B, you will have 10-15 minutes to work on these complexes, focus on technique over load


Barbelles Lifting Class

A) Bench Press
4 x 5 @ 80%

B) Accessory
B1) Barbell hip thrust: 4 x 12 (increase by 5kg from last time)
B2) Russian kettlebell swings: 4 x 12 @ AHAP

C) Skill Work
Handstand push- up

17 Feb 2019 - Congrats to Mr. & Mrs. Coach Alice!

Congrats to Coach Alice and Phil, they’re married! Sending all our best wishes for a lifetime together filled with joy, laughter, love and heavy squats!

WORKOUT OF THE DAY

Engine Work

Every 5 minutes, for 25 minutes:
400m Run
15 Burpees to target
10 Dumbbell box step overs

Specialist Sundays

A) Skill Focus
Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
3 Power cleans + 2 Front squats + 1 Jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ weight from A

Barbelles Lifting Class

A) Barbell Reverse Lunges:
3 x 10

B1) Bentover Barbell Rows:
3 x 8
B2) Seated Barbell Press:
3 x 8

C) Gymnastics
3 x 5-8 Pull Up Variation
3 x 20 second L sit tuck hold

16 Feb 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Weightlifting

Every 2 minutes, for 10 minutes:
7 Deadlifts
5 Hang power cleans
3 Push jerks

B) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (60/40 kg)
Chest-to-bar pull-up

Competition Class

A) Warm-up

SuperHuman Games WOD 1 practice

B) Gymnastic Skills

B1) 10-15 minutes on handstand holds or handstand walking (or static holds)
10-15 minutes on pistol progressions

B2) EMOM x 10
40 seconds max distance handstand walk
40 seconds max pistols

C) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (70/45 kg)
Chest-to-bar pull-up

03 Feb 2019 - Reminder: "Will you be my Swolemate?" The Throwdown coming soon!

The "Will you be my Swolemate?" Throwdown is just around the corner... have you found your Swolemate?

The throwdown takes place on Saturday 9 February from 9 am. Make sure you put your name on the sign-up sheet by the whiteboard and don't forget to let us know your team name!


WORKOUT OF THE DAY

Engine Work

"Fortitude"
Every minute, for 30 minutes, alternate between:
15/12 Row Calories (12/9 Calorie assault bike)
15 Burpees

Specialist Sunday

A) Skill Focus

Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
1 Hang power clean + 1 hang squat clean + 1 jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ 80% of A

Barbelles Lifting Class

A) Front Rack Kettlebell Step Ups: 3 x 8

B1) Bentover Barbell Rows: 3 x 8 @ AHAP
B2) Seated Z Press: 3 x 8

C1) 3 x 5-8 Toes to Bar Variation
C2) 3 x 20 second L-sit tuck hold

29 Jan 2019 - Why is Intern Daisy in the 2019 CrossFit Open?

Daisy is in the Open, are you?

WORKOUT OF THE DAY

A) Gymnastics Skill: Handstand Push-Ups

B) Conditioning

B1) ”CrossFit Open 15.4”
As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans (82.5/55 kg)
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups

* Handstand push ups increase by 3 reps every round
* Cleans increase by 3 reps after every 3 rounds


B2) At the end of the 8 minutes of B1, move straight into:
In 5 minutes, establish a heavy single clean & jerk

20 Jan 2019 - WOD

WORKOUT OF THE DAY

Engine Work

5 Rounds:
1 minute: Wallballs 9/6kg
1 minute: Kettlebell swings 24/16kg
1 minute: Assault bike calories (or row)
1 minute: Rest

Specialist Sunday

A) 3 Position clean + Jerk:
Build to a heavy single
* Clean + low hang clean (below the knee) + Hang clean (mid thigh) + Jerk

B) Every minute for 10 minutes:
2 Cleans + 2 Jerks @ 85-90% of above

Barbelles Lifting Class

A) Strength
Bench Press: 5 x 5 @ 75%

B) Strength / Gymnastics
Pull Up Variation: 3 x 6

C) Accessory
C1) 10x Nordic Curls
C2) 10 x RNT Split Squats
C3) 15-20 seconds Handstand Hold