CrossFit Le Rouge semaine #25.22

CrossFit Le Rouge Résumer semaine #25.22 du 20 au 26 juin : double-unders sit-ups box-jumps muscle-ups kettlebell-swings thrusters deadlift wall-walks running sprint chest-2-bar pull-ups burpees rowing Concept2 dumbbell snatch GHD-sit-ups wall-ball-shots power-clean lunges

Les WOD :

MON
220620
On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups


TUE
220621
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (61/76 cm)
Min. 2 | Muscle-ups


WED
220622
10 rounds for time:
10 KB swings (16/24 kg)
10 dumbbell thrusters (10/15 kg)


THU
220623
AMRAP 9:
9 deadlifts (70/102 kg)
3 wall walks


FRI
220624
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint

From 5:00-10:00:
75 chest-to-bar pull-ups

From 10:00-15:00:
75 burpees-to-target

From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.


SAT
PARTNER
220625
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (35/50 lb)
50 GHD sit-ups
50 wall-ball shots (6/9 kg) (2.7/3 m)
– Use any machine available for the calories.
8 DB power cleans (15/22.5 kg)


SUN
220626
For time:
30-20-10:
Power cleans (29/43 kg)
Lateral hops over the barbell
Alternating barbell lunges
Lateral hops over the barbell


WORK YOUR WEAKNESS (des idées pour l’Open-Gym) :

STRENGTH I
Every 4:00 for 5 sets:
100-ft sandbag bear-hug carry (150/100 lb)
5 bench presses
– Rest as needed between movements.
– Complete each set of bench presses at 60% or greater of your 1-rep max.

SKILL I
EMOM 10:
Min. 1 | 12 alternating single-leg squats
Min. 2 | 5 candlesticks
– Teaching the candlestick | https://youtu.be/WXoNNx-uOtU

STAMINA I
2 sets for total time:
200-m run
400-m run
800-m run
100-m sprint
– Rest 1:00 between each distance.
– Each run should be a hard effort relative to the distance being performed. No pacing.

STAMINA II
20 sets for distance:
:20 row, bike, or ski
– Rest :10