Force
Clean Complex
A. EMOMx5: 3 Power Cleans + 3 Front Squats + 3 Jerks
Rest 5 minutes
B. EMOMx5: 2 Power Cleans + 2 Front Squats + 2 Jerks
Rest 5 minutes
C. EMOMx5: 1 Power Clean + 1 Front Squat + Jerk
(Test à 60Kg)
Conditionning
21-15-9
OverHead Squat 40Kg
Pull Up
Abs Workout
3 RFT
6 Strict toes to bar
8 Hanging Whipers
12 Sit ups
Max Time L-Sit (From pull up bar)
jeudi 23 avril 2015
mercredi 22 avril 2015
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
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
mardi 21 avril 2015
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
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
lundi 20 avril 2015
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
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
vendredi 17 avril 2015
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
WoD SMALL
Three rounds of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
Objectif = le finir
jeudi 16 avril 2015
Workout du 16/04/2015
mercredi 15 avril 2015
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)
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)
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