Aujourd'hui travail en série de quelques mouvements typiques Crossfit
Thruster
5 x 10 Reps à 40Kg
Pull Ups
5x 10 réps
Soulevé de terre
5x 10 réps à 90/100Kg
Snatch
5x 10 Reps 40 Kg
Abs
Tabata Hollow Stand
50 Toes to bar
mercredi 26 novembre 2014
mardi 25 novembre 2014
Workout du 25/11/2014
Part 1
10 x 3 reps Front Squat 90Kg
Part 2
EMOM 9 Minutes
Minutes 1-3 = 3 Power Clean 70%
Minutes 4-6 = 2 Power Clean 80%
Minutes 7-9 = 1 Power Clean 90%
Part 3 (WoD)
Elizabeth
For Time
21-15-9 réps
Clean 60Kg
Ring Dips
10 x 3 reps Front Squat 90Kg
Part 2
EMOM 9 Minutes
Minutes 1-3 = 3 Power Clean 70%
Minutes 4-6 = 2 Power Clean 80%
Minutes 7-9 = 1 Power Clean 90%
Part 3 (WoD)
Elizabeth
For Time
21-15-9 réps
Clean 60Kg
Ring Dips
lundi 24 novembre 2014
Workout du 24/11/2014
Happy Birthday to me!
“Thirty 3″
For time:
33 Burpees
33 Thrusters, 40kg
33 Pull-ups
33 Overhead Squats 40kg
33 Box-jumps
Complete against a continuously running 2 minute cycle with 33 Double-unders performed on the minute every 2 minutes. In the remaining time complete as much work as possible. Complete work chipper style.
“Thirty 3″
For time:
33 Burpees
33 Thrusters, 40kg
33 Pull-ups
33 Overhead Squats 40kg
33 Box-jumps
Complete against a continuously running 2 minute cycle with 33 Double-unders performed on the minute every 2 minutes. In the remaining time complete as much work as possible. Complete work chipper style.
vendredi 21 novembre 2014
Workout du 21/11/2014
Force
5x3 Power Snatch
Best effort
20RM back Squat
WoD
AMRAP 12 Minutes
5 stricts chest to bar, 500m Row, 10 KB snatch 20Kg (each arm)
Renforcement musculaire
3 rounds
10 Bulgarian Split Squat (each leg)
10 Glutes-Ham-Raises au banc GHD
1 minute de Gainage abdominal (plank)
5x3 Power Snatch
Best effort
20RM back Squat
WoD
AMRAP 12 Minutes
5 stricts chest to bar, 500m Row, 10 KB snatch 20Kg (each arm)
Renforcement musculaire
3 rounds
10 Bulgarian Split Squat (each leg)
10 Glutes-Ham-Raises au banc GHD
1 minute de Gainage abdominal (plank)
jeudi 20 novembre 2014
récup du 20/11/2014
Séance de récup accès gym
Chinese Plank
Hollow rock/stand/superman
Back Lever
L-Sit
Hanging Whipers
Plank
Hip Up
Pistols Squat
Fin de séance stretch et mobility
Sona
mercredi 19 novembre 2014
Workout du 19/11/2014
Force
every 2 minutes for 10 Minutes (5 sets)
Back Squat
Set 1 - 6 reps @65% (90)
Set 2 - 4 reps @75% (105)
Set 3 - 2 reps @80% (110)
Set 4 - 2 reps @85% (120)
Set 5 - 1 reps @90% (125)
(Maxi = 140kg)
WoD
For time:
50 Box jump, 24 inch box
50 Pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
every 2 minutes for 10 Minutes (5 sets)
Back Squat
Set 1 - 6 reps @65% (90)
Set 2 - 4 reps @75% (105)
Set 3 - 2 reps @80% (110)
Set 4 - 2 reps @85% (120)
Set 5 - 1 reps @90% (125)
(Maxi = 140kg)
WoD
For time:
50 Box jump, 24 inch box
50 Pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
mardi 18 novembre 2014
Workout du 18/11/2014
Benchmark WoD
Fran
For time
21-15-9 réps
Thrusters 42 Kg
Pull Ups
Skill
OverHead Squat
Fin de séance
Abs
Hollow Rocks
Chinese Plank
Fran
For time
21-15-9 réps
Thrusters 42 Kg
Pull Ups
Skill
OverHead Squat
Fin de séance
Abs
Hollow Rocks
Chinese Plank
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