Front Squat
20 RM
WoD
5000m Rameur
Fin de séance
Tabatha timer (20 secondes effort / 10 de repos X 8)
Ischio (Swiss Ball)
Hollow Stand
KB Clean and Jerk 24 Kg (4 set each Arm)
vendredi 28 novembre 2014
jeudi 27 novembre 2014
Workout du 27/11/2014
Angie
For time
100 Tractions,
100 Pompes,
100 sit-ups,
100 squats.
Rameur
3000m
Fin de séance
Abs (Divers)
Mobility
For time
100 Tractions,
100 Pompes,
100 sit-ups,
100 squats.
Rameur
3000m
Fin de séance
Abs (Divers)
Mobility
mercredi 26 novembre 2014
Workout du 26/11/2014
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
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
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
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