Clean and jerk – Page 10

WOD Thursday October 27th

Halloween Partner WOD this Sunday! Wear your best costume!! The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click Poster to register! Warm up: 800 Meter Run “Annie” 50, 40, 30, 20, 10 Jump Rope Sit ups 2. “Grace” 30 Clean and Jerks

WOD Tuesday October 25th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click to Register! Warm up: 10 High Jump land in a full squat, 10 Single leg hip bridges, 10 High Hang Clean with empty bar (focus on elbow speed and speed into squat), 10 Back extensionsContinue reading “WOD Tuesday October 25th”

Weightlifting October 24th, 26th, 28th

Monday Power snatch + Snatch x 6 (start sets @ 80% of power snatch) 2. Power clean + Front squat + Jerk + Jerk x 6 (start sets @ 80% of power clean) 3. Back squat: 5 x 1 @ 90% Wednesday Hang snatch + Snatch x 8 ( start sets @ 80% of HangContinue reading “Weightlifting October 24th, 26th, 28th”

WOD Thursday October 20th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Good Mornings, 10 Single leg hip Bridges, 10 Empty bar Strict Press Work up to a max: Clean and Jerk (Squat and Split Jerk) 2. 6 Rounds for time: 5 Clean and JerksContinue reading “WOD Thursday October 20th”

WOD Thursday October 13th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Jumping lunges, 30 Sec Handstand Hold, 10 Sit ups, 30 Sec Handstand Hold Every 90 Seconds for 15 minutes: 2 Clean and Jerks 2. As many rounds as possible in 12 minutes: 12Continue reading “WOD Thursday October 13th”

WOD Thursday October 6th

Warm up: 500 Meter Row, 10 Empty Bar Split Jerks ( pause in split before recovery ) Every 90 Seconds for 15 minutes: 1 Clean + 2 Split Jerks 2. 5 Rounds for time: 10 – 40FT Handstand Walk (do the length that makes sense for you) OR Handstand Walk around box/bench with feet onContinue reading “WOD Thursday October 6th”

Weightlifting October 3rd, 5th, 7th

Monday: Snatch: Every 2 minutes for 20 minutes x 1 2. Clean and Jerk: Every 2 minutes for 20 minutes x 1 Wednesday: Power snatch + Snatch x 6 2. Power clean + Front squat + Jerk: x 6 3. Jerk from rack x 6 x 2 Friday: Every Minute for 30 minutes: Minute 1:Continue reading “Weightlifting October 3rd, 5th, 7th”

WOD Thursday September 29th

INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: Row 500 Meters, Split Jerk Drills Every 90 Seconds for 15 Minutes: 2 Cleans + 2 Split Jerks (Hold on to theContinue reading “WOD Thursday September 29th”

Weightlifting September 26th, 28th, 30th

Monday Snatch: 80, 82, 85, 83, 85, 90, 85, 90, 92+% 2. Power Clean and jerk: 75, 77, 80, 78, 82, 85, 82, 86, 90+% Wednesday: Power snatch: 80, 82, 85, 83, 85, 90, 85, 90, 92+% 2. Clean and jerk: 75, 77, 80, 78, 82, 85, 82, 86, 90+% Friday: Every 2 minutes for 16Continue reading “Weightlifting September 26th, 28th, 30th”

Monday: Block Snatch + Overhead squat (above knee) : 6 x 2 @ 90% of max single from last wek 2. Block snatch pulls: 3,3,3,3,3 @ 100% 3. Snatch grip deficit deadlifts: 3,3,3,3,3 @ 110% 4. strict toes to bar: 3 x 10 Wednesday: Block clean and jerk: 6 x 2 @ 85 – 90% of lastContinue reading