Workout du 23/04/2015

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)

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)