Workout du 06/05/2016 (Crossfit Valence)

Drop In dans la box Crossfit Valence 

Une box relativement grande avec du super matériel Eleiko

Obligé d'envoyer quelques barres du coup :p

Technique

EMOM 10 Minutes
5 Clean & Jerk à 60 Kg

Force

C&J
Augmentation progressive de la charge en monorep jusqu'a 100 Kg
(ça faisait longtemps)

WoD du jour de la box

2 Min max KB Swing 28 Kg (54)
2 min max box jump (45)
2 min rest puis

150 Pull Ups (117)
Cap time 10 Minutes


Test de la piste de Sleg Drag

Workout du 04/05/2016

Echauffement 

Bring Sally Up Push Up

WoD1
For time:
1,200-meter run
75 pull-ups
800-meter run
50 pull-ups
400-meter run
25 pull-ups

WoD 2
Cap Time 8 Minute

10-9-8-7-6-5-4-3-2-1
Snatch 50 Kg
Burpee Over The Bar

Workout du 03/05/2016

Front Squat

5x7 réps

Dumbell Walking Lounge

5 x 20m (2x20Kg)

WoD

4 4-minute rounds of:
15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories

Score is row calories

Rest 3 minutes between rounds.


Isolation

Superset
Isolation Ischio
3x 15 Relever de jambe au Swiss ball
Abs
3 x 8 Strict Toes to bar

Workout du 02/05/2016

WoD
For time

- 400m course
- 21 thrusters / 21 burpees
- 400 course
- 18 thrusters / 18 burpees
- 400 course
- 15 thrusters / 15 burpees
- 400 course
- 12 thrusters / 12 burpees
- 400 course
- 9 thrusters / 9 burpees
- 400 course
- 6 thrusters / 6 burpees
- 400 course
- 3 thrusters / 3 burpees


Fin de séance

3 rounds
10 Toes to bar
20 KB Swing
30 Hollow rocks
40 DUs

Semaine de DELOAD

10 Km de rameur /jour

Sur 5 jours

Workout du 22/04/2016

Happy Girls Day

For time all those wods

Fran
21 – 15 – 9 Reps
Thruster 95lbs
Pull Ups

Annie
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups

Diane
21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups

Jackie
1000m Row
50 Thruster 45lbs
30 Pull Ups

Karen
150 Wallballs (20lbs)

Workout du 20/04/2016

Echauffement
EMOM for 10 Minutes
10 Burpees

WoD1
Grace
For Time
30 Clean and Jerk (60Kg)

WoD2 (Officiel)
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able.

Fin de séance
Double Under practice