Workout du 22/04/2015

Force

EMOM 10 minutes Dumbell Bench press
3 réps (2x35kg)

Workout (Crossfit HQ)

5 rounds for time of:
75-lb. squat snatches, 10 reps
30-second chin-over-bar hold
75-lb. squat snatches, 10 reps
60-second plank hold

Finisher
4 x 500m rowing
1 minute de repos entre les sets

Workout du 21/04/2015

Skill

Double Under

WoD
2011 Regional Event 1

For time:
Run 1,000 meters
30 handstand push-ups
Row 1,000 meters

Fin de séance stretchning et automassage

Workout du 20/04/2015

Force

Thruster 3-3-3-3-3-3-3 reps

WoD
5 rounds for time of:
95-lb. squat cleans, 10 reps
30-second L-sit hold
95-lb. squat cleans, 10 reps
60-second hang from pull-up bar

Workout du 17/04/2015

Décalaminage lendemain de cuite!

WoD SMALL
Three rounds of:

Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Objectif = le finir

Workout du 16/04/2015

Force
Clean Complex

EMOMx15: Power Clean + Hang Squat Clean + Squat Clean, climbing

Conditionning (CF HQ)
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds

Will miss you - hail to king!

Workout du 15/04/2015

Séance poids de corps de récupération active

Gym Skill
Planche coudé
ATR
Back Lever

Conditionning
EMOM 10 Minutes
odd : 10 Burpees
even : 10 Toes to bar

Abs WoD
10 rounds
10 Hollow Rocks
10 Superman

Automassage et Stretching 20 minutes
(Massage au Power Plate)

Workout du 14/04/2015

Ben Bergeron Workout

1. Squat session
4.3.2.1 réps - OverHead Squat
4.3.2.1 réps - Front Squat
4.3.2.1 réps - Back Squat
=> Climbing

2. Conditioning
“Heartbreak Kid”
3 Rounds:
10 Front Squats, 155/105 – no rack
20 C2B
50 Double Unders