clean and jerk

06 May 2018 - WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

3 rounds for time:
800m Run
- then -
21-15-9
Kettlebell swing 32/24kg
Burpee

Specialist Sundays (10 – 11 am)

A) Jerk + Jerk split squat: 3 x 3

B) Clean & Jerk 1 x 3+3 @ 60% 1 x 2+2 @ 70% 3 x 2+2 @ 80%

C) High hang clean: 5-7 x 3

Women's Only Class (11 am – Noon)

A) 3-5 rounds for quality
5 Strict HSPU (or box pike HSPU)
10 Ring push-up
10 Ring rows

B) 3-5 rounds for quality
5-10 Strict pull/chin-ups
5 Candlestick negatives

Reminder: We will be running a Bank Holiday Class Schedule on Monday 7 May with classes at 9, 10 and 11 am. The class schedule is updated in Team up.

11 August 2017 – WOD

WORKOUT OF THE DAY

A) Weightlifting: Clean & Jerk

Every 90 seconds for 12 minutes:
1 Power clean + 1 Squat clean + Jerk
*Drop and re-set after the power clean
*Build in load over the 8 sets

 

B) Conditioning

3 rounds for time:
15 Power cleans (50/35 kg)
45 Double unders
15 Push Jerks (50/35 kg)
45 Double unders

ENGINE WORK: AEROBIC CAPACITY

A) Aerobic Capacity / Lactate Clearance: Row

5 sets, with 4 minutes rest:
300m @ 1km PB pace
100m @ recovery pace
200m @ max effort
100m @ recovery pace

MOBILITY DRILL OF THE WEEK

10 July 2017 – WOD & Mobility Drill of the Week

WORKOUT OF THE DAY

A) Weightlifting: Clean & Jerk

Every 2 minutes, for 20 minutes:
Halting clean deadlift + Hang clean + jerk

* Build load over the course of the ten sets
 

B) Conditioning

3 minutes for max calories on rower or assault bike

– Rest 1 minute – 

3 minutes for max rep ground to overhead (70/45 kg)

– Rest 1 minute –

3 minutes for max calories on rower or assault bike

MOBILITY DRILL OF THE WEEK

06 July 2017 – WOD

Have you marked your diary for Kilos for a Cure on 21 October 2017??

A) Weightlifting: Clean & Jerk

Every 2 minutes, for 16 minutes:
High hang clean + hang clean + clean + jerk

* Build load over the course of the 8 sets to a technically sound max

B) Conditioning

Every minute, for 12 minutes:
2 Cleans (Power or squat)
6 Burpees over the bar

*Load can vary from minute to minute

MOBILITY DRILL OF THE WEEK

25 June 2017 – WOD

CrossFit (11 am - 12:30 pm)

A) Every minute for 10 minutes
2 Power cleans + 2 Push jerks
*Pause for a count of 2 in the catch position of each clean and each jerk
*Build in load over the 10 sets

B) Conditioning
21-15-9
Power clean & Push jerk
Burpee over the bar
*Focus on marking the receiving positions on the clean & jerk
*Choose a load that allows you to focus on the technique
*We are looking for movement over speed

Competition Class (9.30 – 11 am)

A) SID Q.1
21-15-9
Ground to Overhead
Burpee over bar

B) Strength - Density: Back Squats
Complete 3 sets of:
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats

* Rest 5 minutes between sets
* Every set should be unbroken
* Start lighter than you think. We will be repeating this for a few weeks so you will have chance to increase loads


C) Gymnastics Skill Development: Muscle-ups

Engine Work (8.30 – 9.30 am)

A) Conditioning
5 rounds:
12 Dumbbell thrusters (unbroken)
600/500m Row, as fast as possible
– Rest 2 minutes –

MOBILITY DRILL OF THE WEEK

08 Jan 2017 – Welcome Salt to the CF1864 Coaching Team!

Welcome to Coach Salt!

Please join us in giving all the high gives and chest bumps to Salt... he has completed his internship and we are super stoked to announce that he will be joining the CF1864 Coaching Team! Salt will be teaching the Monday evening classes from Monday 9 January. 


WORKOUT OF THE DAY

Specialist Sundays: Olympic Lifting (11 am – Noon)

A) Weightlifting
A1) Snatch
2 x 3 @ 70%
3 x 2 @ 75%

*Drop and re-set each rep

A2) Clean & Jerk
2 x 3 @ 70%
3 x 2 @ 75%

*Drop and re-set each rep

A3) Push jerk
4 x 3 @ 70%

Competition Class (9.30 - 11 am)

A) Specialist Sundays: Olympic Lifting
As Above

B) Conditioning
10 minute AMRAP:
10 Deficit HSPU (6/3 in)
20 Calorie row
30 Pistols, alternating legs

Engine Work (8.30 - 9.30 am)

A) Every minute, for 9 minutes, alternate between:
Minute 1: 10 Goblet squats
Minute 2: 10 Dumbbell push press
Minute 3: 10 Kettlebell swings

B) 6 x 2 minutes on : 2 minutes off
300m Row
In remaining time, perform as many reps as possible of:
R 1 + 4: Push-ups
R 2 + 5: Ring rows
R 3 + 6: Wall balls

MOBILITY DRILL OF THE WEEK

16 Oct 2016 – Kilos for a Cure

The day is finally here! We can't wait to see our PB board fill up with your new Grace times and 1RM clean & jerks!

A reminder of the day...

9:00 am – CrossFit 1864 will be open for athletes to check-in, collect t-shirts and begin warming up
9.30 - 9.45 am – Welcome and Athlete Briefing
From 10 am – The First Heat Begins! Heats will run every 20 minutes (more on that below)
1:00 pm – Awards Ceremony and Closing

Each heat will run as follows...

At the call of 3, 2, 1... GO!

Athletes will have 7 minutes to establish a 1 RM clean & jerk
Once 7 minutes have passed, athletes will have 2 minutes to change their bar to their "Grace" weights.
After the 2 minute transition time, athletes will complete "Grace", 30 clean & jerks for time. There will be a 7 minute cap on "Grace".

We will be asking athletes to judge the heat after theirs. We’ll also be asking anyone not lifting or judging to shout for the athletes as loudly as possible.

Bring your family, friends, pets and loved ones down to cheer you on!