1) Front Squat: 5 Reps Every 2:00 X 5 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/11/16 for loading.
2) Barbell Back Rack Split Squats: 7/Side Every 2:00 X 4 Sets
This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 10 reps on 1 Leg before switching to the other.
Puis :
3) AQAP:
800m Run
15 Power Cleans 135/95
30 Pull-Ups
15 Power Cleans 135/95
800m Run
vendredi 13 mai 2016
jeudi 12 mai 2016
mercredi 11 mai 2016
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
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
mardi 10 mai 2016
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
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
vendredi 6 mai 2016
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
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
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
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