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
vendredi 6 mai 2016
mercredi 4 mai 2016
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
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
mardi 3 mai 2016
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
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
lundi 2 mai 2016
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
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
lundi 25 avril 2016
mercredi 20 avril 2016
Workout du 22/04/2016
Happy Girls Day
For time all those wods
Fran
21 – 15 – 9 Reps
Thruster 95lbs
Pull Ups
Diane
21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups
Jackie
1000m Row
50 Thruster 45lbs
30 Pull Ups
Karen
150 Wallballs (20lbs)
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
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups
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
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
Inscription à :
Articles (Atom)