Clean & Jerk Archives

Friday 27th September, 2019

September 26, 2019Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, Clean & Jerk, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Toes 2 Bar

Warm-up ! Warm-Up Workshop ! Coaches choice warm up and Power clean push jerk workshop. Working through: Points of performance Drills and cues Do and Do Not’s Power Clean & Push Jerk (Spend 15min to a heavy 5 reps) Power Clean straight into Push Jerk RRS: 7, 5, 5, 5, 5, 5 Must be 5…

Saturday 3rd August, 2019

August 1, 2019Sean O'NeillWODNo CommentsAthlete, Box Jumps, CFCQ, Clean & Jerk, CrossFit Gym, CrossFit in Rockhampton

Warm-up Coaches Choice Warm up Metcon (Time) In Partners For Time: 120 / 90 calories on the assault bike *must swap every 20/15 calories then… Run 800m (together) 80 Wall Balls 9kg/6kg 80 Toes 2 Bar Run 400m (together) 40 Wall Balls 40 Pull Ups

Saturday 20th, July 2019

July 17, 2019Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, Clean & Jerk, CrossFit, CrossFit Gym, CrossFit in Rockhampton, WOD

Warm-up Coaches Choice Banded & full body dynamic Warm up. [10minutes allocated] Metcon (AMRAP – Reps) In Partners 24min AMRAP 40 Deadlifts 102kg/75kg 80 OH Sit Ups 800m Run 40 Syncro DB Snatches 30kg/20kg 80 Pull Ups 800m Run *See All Access Competition Training for Comp Optional

Thursday 9th November 2017

November 8, 2017Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, Clean & Jerk, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Physical, Rocky, Snatch, WOD, Workout

Mobility: 1. 1:00 Rolling out hamstrings with a barbell in the rack 2. 2:00 Seated forward fold Warm-up Coaches warm up choice, focusing on improving mobility in the bottom of the squat and also overhead in the snatch. Olympic Lifting Total Snatch (1 Rep Max) Clean and Jerk (1 Rep Max)

Monday 14th November 2016

November 14, 2016Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, Clean & Jerk, CrossFit, CrossFit CQ, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Hero WOD, Metcon, Physical, Rockhampton, Rocky, WOD, Workout

Metcon (Time) For Time: 3 Rounds of 8 clean and jerk 60/40 16 pull ups 32 double unders 400m run – Comp Optional – 8 clean and jerk 85/60 12 Bar Muscle Ups 40 double unders 400m run

Friday 9th September 2016

September 8, 2016Sean O'NeillWODNo Comments400m run, Athlete, Back Extension, Box Jumps, Burpee Box Jumps, CF, CFCQ, Clean, Clean & Jerk, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Deadball Cleans, Double Unders, Exercise, Fitness, Food, Front Squat, Gym, health, Hero WOD, Metcon, Method, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, push ups, Rockhampton, Rocky, Row, run, Sit Ups, Sprint, squats, strength, Wall Balls, weight, Weights, WOD, work, Workout

Power Snatch (Spend 15min Warming Up heavy triple) – Isabel (Time) – For Time: 30 Snatches, 135# / 95#

Thursday 8th September 2016

September 7, 2016Sean O'NeillWODNo Comments400m run, Athlete, Back Extension, Box Jumps, Burpee Box Jumps, CF, CFCQ, Clean, Clean & Jerk, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Deadball Cleans, Double Unders, Exercise, Fitness, Food, Front Squat, Gym, health, Hero WOD, Metcon, Method, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, push ups, Rockhampton, Rocky, Row, run, Sit Ups, Sprint, squats, strength, Wall Balls, Weights, WOD, work, Workout

Working With a partner – (1) Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters * 1:1 rest ratio with your partner – (2) Bench Press 10 X 10 @ 60-80% of 1RM * 1:1 rest ratio with your partner 250m Row (Time) As fast as possible row 250…

Thursday 1st September 2016

August 31, 2016Sean O'NeillWODNo Comments400m run, Athlete, Back Extension, Box Jumps, Burpee Box Jumps, CF, CFCQ, Clean, Clean & Jerk, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Deadball Cleans, Double Unders, Exercise, Fitness, Food, Front Squat, Gym, health, Hero WOD, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, push ups, Rockhampton, Rocky, Row, run, Sit Ups, Sprint, squats, strength, Wall Balls, weight, Weights, WOD, work, Workout

Metcon (Time) – Row 50 Calories then.. – 100 OH Med Ball Sit Ups 10kg/6kg 25 Alt OH KB Lunge (left arm) 25 Alt OH KB Lunge (Right arm) 50 KB Swings 25 Alt OH KB Lunge (left arm) 25 Alt OH KB Lunge (Right arm) 100 Box Jump overs 24″/20″ – KB Weight: 24kg/16kg…

Tuesday 30th August 2016

August 29, 2016Sean O'NeillWODNo Comments1000m Run, 1500m Run, 500m Run, Athlete, CF, CFCQ, Clean & Jerk, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Deadball Cleans, Exercise, Fitness, Gym, Handstand Push Ups, health, HSPU, Metcon, Physical, Rockhampton, Rocky, WOD, Workout

Metcon (Time) For Time: Run 1500 meters 15 HSPU 15 Deadball Cleans 100lbs/60lbs Run 1000 meters 10 HSPU 10 Deadball Cleans 100lbs/60lbs Run 500 meters 5 HSPU 5 Deadball Cleans 100lbs/60lbs – Comp Optional – 8″ deficit HSPU 120lbs/80lbs 30min Cut Off

Saturday 27th August 2016

August 26, 2016Sean O'NeillWODNo Comments400m run, Athlete, Back Extension, Box Jumps, Burpee Box Jumps, CF, CFCQ, Clean, Clean & Jerk, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Deadball Cleans, Double Unders, Exercise, Fitness, Food, Front Squat, Gym, health, Hero WOD, Metcon, Muscle-Ups, OH Med Ball Sit Ups, Overhead Squat, Physical, Pistols, pull ups, push ups, Rocky, Row, run, Sit Ups, Sprint, squats, strength, Wall Balls, weight, Weights, WOD, work, Workout

Metcon (Time) In partners – For Time: – Max Calories in 5min – then.. – 30 DeadLifts 125kg/90kg (each) 15 Lat Burpees over bar (partner 1) 15 Lat Burpees over bar (partner 2) 30 Wall Balls 10kg/6kg 15 Lat Burpees over bar (partner 1) 15 Lat Burpees over bar (partner 2) 30 Toes 2 bar…

Tag: Clean & Jerk