Pistol Squat
Jerk
EMOM 10'
10 Butterfly Pullups
or
Benchmark
100 Pullups for time
WoD
4 rounds for time of:
25 hip extensions
400-meter run
Sauna
jeudi 5 mars 2015
Workout du 05/03/2015
Skill
Pistol Squat
Jerk
EMOM 10'
10 Butterfly Pullups
or
Benchmark
100 Pullups for time
WoD
4 rounds for time of:
25 hip extensions
400-meter run
Sauna
Pistol Squat
Jerk
EMOM 10'
10 Butterfly Pullups
or
Benchmark
100 Pullups for time
WoD
4 rounds for time of:
25 hip extensions
400-meter run
Sauna
mercredi 4 mars 2015
Workout du 04/03/2015
Skill
Free HSPU
Pistol Squat
WoD
4 rounds for time of:
50-foot overhead walking lunge, 40kg. (Instead of 60)
25 GHD sit ups
Stretching Massage au Power Plate
Free HSPU
Pistol Squat
WoD
4 rounds for time of:
50-foot overhead walking lunge, 40kg. (Instead of 60)
25 GHD sit ups
Stretching Massage au Power Plate
mardi 3 mars 2015
Workout du 03/03/2015
WoD Foo
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups
(170-lb = 77kg)
Cardio
4 x 500m Rameur
Mobility and stretching
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups
(170-lb = 77kg)
Cardio
4 x 500m Rameur
Mobility and stretching
lundi 2 mars 2015
Workout du 02/03/2015
Open 2015 ( A Crossfit Antipolis)
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
=> Score 128 réps et 189 lb
Je suis capable de mieux mais tant pis :-/
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
=> Score 128 réps et 189 lb
Je suis capable de mieux mais tant pis :-/
jeudi 26 février 2015
Workout du 27/02/2015
Séance découverte avec David
Echauffement
3 rounds
10 Squats
10 Dislocates
10 Double under
10 Sit Ups
Benchmark : 500m rameur (Course contre moi)
Initiation aux mouvements suivants :
Kettlebell Swing
Burpee
Box Jump
Thruster
Wod (WORKOUT 11.2)
AMRAP 15 Minutes
9 Deadlifts (70kg/45kg)
12 Push-ups
15 Box jumps (24"/20")
Stretching
Echauffement
3 rounds
10 Squats
10 Dislocates
10 Double under
10 Sit Ups
Benchmark : 500m rameur (Course contre moi)
Initiation aux mouvements suivants :
Kettlebell Swing
Burpee
Box Jump
Thruster
Wod (WORKOUT 11.2)
AMRAP 15 Minutes
9 Deadlifts (70kg/45kg)
12 Push-ups
15 Box jumps (24"/20")
Stretching
Workout du 26/02/2015
Eva
5 rounds for time of:
Run 800 meters
2-pood kettlebell swings, 30 reps
30 pull-ups
Some abs and Stretching
5 rounds for time of:
Run 800 meters
2-pood kettlebell swings, 30 reps
30 pull-ups
Some abs and Stretching
mercredi 25 février 2015
Workout du 25/02/2015
Skill WoD
3 rounds
10 HSPU
10 Pistols alternating
WoD
4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps
Tendinothérapie
MTP triceps insertion (Rolling bar)
Stretching and mobility
Focus on Ankles/Shoulders/Ischios
Sauna
10 Minutes
3 rounds
10 HSPU
10 Pistols alternating
WoD
4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps
Tendinothérapie
MTP triceps insertion (Rolling bar)
Stretching and mobility
Focus on Ankles/Shoulders/Ischios
Sauna
10 Minutes
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