Overhead Squat 1-1-1-1-1-1-1 reps Post loads to comments.
Filed under: Olympic Lifts | 14 Comments »
April 17th, 2012
Posted on April 16, 2012 by thevales
Squat Snatch 1-1-1-1-1 reps Post loads to comments. Compare to here. WOD Demo video [wmv] [mov] [HD mov] then… 5 rounds for max reps of: 1 minutes Power Snatch 1 minute rest Post reps completed to comments.
Filed under: Olympic Lifts | Tagged: Snatch | 9 Comments »
April 14th, 2012
Posted on April 13, 2012 by John Pavlic
As Rx’d Part 3? Rx’d Part 1 Rx’d Part 2 So hopefully you have all enjoyed the last couple of weeks of workout programming. I will be passing the WOD stick back to Jeff at the start of next week, but I will probably do some more programming for the gym in the future [...]
Filed under: Olympic Lifts | 11 Comments »
April 4th, 2012
Posted on April 3, 2012 by John Pavlic
WOD: In about 15 minutes or less and 5-7 progressively heavier single rep sets, build up to a heavy single rep snatch with approximately 85% of your 1 -RM snatch and then complete a few reps of clean and jerks with the heaviest weight that you used for the snatch. Rest briefly while setting up for [...]
Filed under: Olympic Lifts | 7 Comments »
March 31st, 2012
Posted on March 30, 2012 by John Pavlic
This is a team WOD, so bring (drag if necessary) in your favorite (or most willing) family member and workout together! WOD This is two person team WOD for time: 30 reps of Snatches (M=135 lbs./W=75 lbs.) 30 reps of Clean & Jerks (M=135 lbs./W=75 lbs.) Rules – The amount of reps of each exercise [...]
Filed under: Olympic Lifts | 5 Comments »
March 28th, 2012
Posted on March 27, 2012 by John Pavlic
WOD Spend 15 minutes working up to your max 1-RM Jerk – Take the bar from the rack – You can work on either a split jerk, push jerk or behind the neck jerk. If you are just learning the jerk, perform the one that you are most comfortable with. If you have done the [...]
Filed under: Olympic Lifts | 20 Comments »
March 23rd, 2012
Posted on March 22, 2012 by John Pavlic
WOD Take approximately 15 minutes to work-up to 1 rep max effort Hang Power Snatch for today. and then… Complete as many rounds and reps as possible in 6 minutes of: 10 Toes to Bar 20 Push-Ups 30 Double-Unders
Filed under: Olympic Lifts | 6 Comments »
March 19th, 2012
Posted on March 18, 2012 by John Pavlic
Jeff has granted me the privilege of programming the workouts for our gym for the next few weeks. Some of the workouts that I find to be very effective and fun to do include: A strength or skill portion workout pair with a metcon/’for time’ element Obviously, the additional strength work is intended to [...]
Filed under: Olympic Lifts | 9 Comments »
CF Open WOD 12.2 Preview
Posted on February 29, 2012 by John Pavlic
This is the next WOD in the CF Open, released today at 5 PM. We will do this work during the Saturday 9 AM class. Workout 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F [...]
Filed under: Olympic Lifts | Tagged: crossfit | Leave a Comment »
February 24th, 2012
Posted on February 23, 2012 by thevales
Squat clean 1-1-1-1-1-1-1 reps Post loads to comments. Compare to here.
Filed under: Olympic Lifts | Tagged: Squat Clean | 9 Comments »
