Workout du 12/05/2016

10 Rounds For Time

4 Bar Muscle Up
7 Strict HSPU
12 KB Snatch (24 Kg)

Workout du 11/05/2016

Warmup

EMOM 5 mins
5 pull ups
10 Push Ups
15 Squat

Force

DeadLift
For Load
5-5-3-3-1-1-1-1

WoD
AMRAP 10 Minutes
50 double-unders
60Kg back squats, 10 reps

Finisher
5 rounds not for time
10 back extension (with 10Kg plate or more)
20 Hollow Rocks

Alexey Lovchev 264Kg C&J WR

Workout du 10/05/2016

Warm up
EMOM10
10 Burpees

Force

Thruster 5-5-3-3-3-1-1-1-1 reps

WoD

For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups

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