Workout of the Day

EMOM 12′ 1 hang power snatch 1 snatch balance 1 hang squat snatch 1 overhead squat

5 rounds of 3′ to execute : 20 sit ups 15 deadlift maximum of double unders in the remaining time 1′ rest Rx : GHD sit ups – 100/70kg – only double unders Intermediate : Abmat sit ups – 80/55kg… Read more »

Gymnastics : 10x 30″/30″ odd : hollow rock even : back Chinese plank (au sol avec appuis sur tallons + épaules) 10x 15″/15″ top ring dip hold bottom ring dip hold 5x 30″/30″ strict chest to bar or bar row… Read more »

Strength : Back squat : 5 à 65% 1RM 5 à 75% 1RM minimum 5 à 85% 1RM Metcon : AMRAP 10’ : 1 power clean 1 toes to bar 2 power clean 2 toes to bar 3 power clean… Read more »

50 – 40 – 30 – 20 – 10 reps for time of – cal row – burpees over the rower – empty bar thrusters

« Barbara » 5 rounds for time of 20 pull-ups 30 push-ups 40 sit-ups 50 air squats 3′ rest between rounds

with a running clock : at 0:00 « Grace«  30 Clean and Jerk (60/40kg) at 10:00 « Christine«  3 rounds of 500m row 12 deadlift (bodyweight) 21 box jump (24″/20″) …for time !

CrossFit Total : 1RM back squat 1RM shoulder press 1RM deadlift Variation for beginners : back squat : maximum cumulated weight in 10′ shoulder press : maximum cumulated weight in 10′ deadlift : maximum cumulated weight in 10′

« Arnie » 21 Turkish get-ups, right Arm 50 American kettlebell swings 21 overhead squats, left Arm 50 American kettlebell swings 21 overhead squats, right Arm 50 American kettlebell swings 21 Turkish get-ups, left Arm …….for time ! with one kettlebell of… Read more »