Reprise des bar Muscle Up
Test de douleur aux tendons triceps
Travail ATR
Planche coudée
Planche
Free HSPU
mercredi 11 mars 2015
Workout du 11/03/2015
Petite Séance gymnastique (Récup active)
Reprise des bar Muscle Up
Test de douleur aux tendons triceps
Travail ATR
Planche coudée
Planche
Free HSPU
Reprise des bar Muscle Up
Test de douleur aux tendons triceps
Travail ATR
Planche coudée
Planche
Free HSPU
mardi 10 mars 2015
Workout du 10/03/2015
WoD
Bowen
3 rounds for time of:
Run 800 meters
125Kg deadlifts, 7 reps
10 burpee pull-ups
24Kg single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
Cash out
Tabata mix (20 secondes ON 10 secondes OFF next exercise x 8)
8 rounds
Double Under 20 secondes ON
10secondes OFF
Push Up 20 secondes ON
10secondes OFF
KB Swing 24 Kg 20 secondes ON
10secondes OFF
Sit Up 20 secondes ON
10secondes OFF
Bowen
3 rounds for time of:
Run 800 meters
125Kg deadlifts, 7 reps
10 burpee pull-ups
24Kg single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
Cash out
Tabata mix (20 secondes ON 10 secondes OFF next exercise x 8)
8 rounds
Double Under 20 secondes ON
10secondes OFF
Push Up 20 secondes ON
10secondes OFF
KB Swing 24 Kg 20 secondes ON
10secondes OFF
Sit Up 20 secondes ON
10secondes OFF
Moi et Elsabre avant le départ du 15.2
lundi 9 mars 2015
Workout du 09/03/2015
Force
Push Press
EMOM 10 Minutes
3 Réps 70 Kg
WoD
30-20-10
Calorie Row
Bodyweight Back Squat (80Kg)
Temps 10min 57
Fin de séance automassage + Stretching
Push Press
EMOM 10 Minutes
3 Réps 70 Kg
WoD
30-20-10
Calorie Row
Bodyweight Back Squat (80Kg)
Temps 10min 57
Fin de séance automassage + Stretching
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 :-/
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