Row 10km
mardi 28 avril 2015
lundi 27 avril 2015
Workout du 27/04/2015
Force
Clean
3 quick singles at 70%
3 quick singles at 75%
3 quick singles at 80%
2 quick singles at 75%
2 quick singles at 80%
2 quick singles at 85%
1 quick singles at 80%
1 quick singles at 85%
1 quick singles at 90%
Rest as needed between all sets
Conditioning
3 RFT:
30 Wall Balls
30 Power Snatches, 75/55
30 Box Jump Overs, 24/20
30 TTB
Clean
3 quick singles at 70%
3 quick singles at 75%
3 quick singles at 80%
2 quick singles at 75%
2 quick singles at 80%
2 quick singles at 85%
1 quick singles at 80%
1 quick singles at 85%
1 quick singles at 90%
Rest as needed between all sets
Conditioning
3 RFT:
30 Wall Balls
30 Power Snatches, 75/55
30 Box Jump Overs, 24/20
30 TTB
vendredi 24 avril 2015
Workout du 24/04/2015
Force
Front Squat
5-5-5-5-5 réps
Conditionning
21-15-9 reps for time of:
100Kg deadlifts
24-inch box jumps
Push Press 60 kg
Front Squat
5-5-5-5-5 réps
Conditionning
21-15-9 reps for time of:
100Kg deadlifts
24-inch box jumps
Push Press 60 kg
jeudi 23 avril 2015
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)
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)
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
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