Workout of the Day

50 reps for time : max cal row in 60″ –> balance of reps (to go to 50) : double dumbbells thrusters 5 rounds, with 90″ rest between each round Rx : 2x 15/10kg Intermediate : 2x 12.5/7.5kg Beginner : 2x 10/5kg Exemple… Read more »

12 – 9 – 6 – 3 reps for time of – bar muscle ups – burpees box jumps over (24″/20″)

Strength : deadlift : 10 RM Metcon : AMRAP 8’ 3 hang power clean 6 front squats 30 double unders Rx : 60/40kg Intermediate : 40/30kg Beginner : 20/15kg

21 – 15 – 9 reps of power snatches cal row 5’ rest 15 – 12 – 9 reps of squat snatches ring push ups …for time ! Rx : 60/40kg Intermediate : 40/25kg Beginner : 20/15kg

WORKOUT 20.1 10 rounds for time of : 8 ground-to-overheads (snatches or clean and jerk) 10 bar-facing burpees Time cap: 15 minutes WORKOUT VARIATIONS Rx’d (Rx’d Ages 16-54) : 43/30kg Scaled (Scaled Ages 16-54) : 30/20kg, may step over bar… Read more »

Warm Up : 10′ easy pace –> nasal breath only ! –> use any ergo then 6x 30″ max effort (150%) / 30″ rest 3′ rest 3x 60″ max effort (150%) / 60″ rest 3′ rest 6x 30″/30″ 3′ rest… Read more »

Move LAB « PUSH-UP » by Pauline Provost – Posture & Mobility at CrossFit Le Rouge Mercredi 09/10 à 19h30 Travailler le Push-up dans son ROM c’est progresser vers le Chest to Bar, le Muscle-up, le Bench , les Burpees etc. Comprendre… Read more »