Teba [1m73 - 73kg - Crossfit Riviera]

Séance du samedi 20 février 2016

deadlift 5*4*110

rope climp 10*1

curl
gainage

Séance du dimanche 21 février 2016


squat clean and split jerk 80kg

rMU

75wbs: 4'55

rdips 3*8

Séance du mardi 23 février 2016

foot en salle 1h

Séance du mercredi 24 février 2016


Metcon 1
EMOM in 16min
1: 15 Frasy slam ball
2: 15 Sumo deadlift high pull 35kg
3: 20 Sit-up
4: 15 Kettlebell swing 24kg

Metcon 2
7 Rounds
7 Thruster
7 Pull-up
7 Burpee

Bar @35/25

score : 11'02

Séance du vendredi 26 février 2016

hang squat clean + hang clean pull + hang squat clean: 80kg

hang squat clean: 82,5

Séance du samedi 27 février 2016

Workout 16.1.

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.

Score: 126

Séance du dimanche 28 février 2016

Metcon 1
EMOM for 16 min
Odd minutes: 3 bar muscle ups
Even minutes: 3 deadlifts 100kg

Score: 3x 2bmu au lieu de 3

Metcon 2
A. EMOM 6 min
6 Pull-up
3 Over bar burpee
3 Clean and jerk 40kg
1min rest
B. EMOM 6 min
6 Pull-up
3 Over bar burpee
2 Clean and jerk 50kg
1min rest
C. EMOM 6 min
6 Pull-up
3 Over bar burpee
1 Clean and jerk 60kg
Then
D. AMRAP in 2 min
Max clean and jerk 60kg

Score: raté 1t au deuxième et 1t au troisième. D=8-10

Séance du mardi 1 mars 2016


foot en salle 1h

Séance du mercredi 2 mars 2016

Metcon 1
EMOM 20 minutes
1: 10cal Airdyne
2: 30 Double-under + 10 Jumping lunge
3: 10 russian Kettlebell swing 24kg + 5 Box jump
4: Rest

Metcon 2
AMRAP in 5 minutes
Ground to overhead 60kg
2 min rest
AMRAP in 5 minutes
Wallball
2 min rest
AMRAP in 5 minutes
Row (cal)

Séance du jeudi 3 mars 2016

core training
knee raise
l-sit
strict t2b
hollow rock

Metcon
AMRAP in 12 minutes
30 Double-under
10 Power snatch
30 Double-under
11 Power snatch
30 Double-under
12 Power snatch
...

Bar @35/25

Score: tour 15 + 20 du

Sympa la programmation, toujours à CF RIviera ?

Séance du lundi 7 mars 2016

16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
 25 toes-to-bars
 50 double-unders
 15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Score: 165 (1t + 75réps) / 7'30

Citation :

Sympa la programmation, toujours à CF RIviera ?

Oui oui, je continue mon petit bonhomme de chemin, avec des hauts et des bas!

Séance du mardi 8 mars 2016

Metcon 1
EMOM in 16min
1: 15 Frasy slam ball
2: 15 Sumo deadlift high pull 35kg
3: 20 Sit-up
4: 15 Kettlebell swing 24kg

Metcon 2
50 Pull-up
75 Push-press
100 Back squat
Work 1 minute, Rest 1 minute

Bar @40/30

Score: 20'41

Séance du mercredi 9 mars 2016

Haltéro
e2mom 7t

snatch sdt pause knee
snatch pull pause knee
full snatch

50-50-52.5-52.5-55-55-57.5

Metcon
4t
21 cal row
15 thrusters 50kg
3 rmu

Score: 25min

Séance du vendredi 11 mars 2016

16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.

Score: 5t=65réps


Metcon 2
2 rounds of Cindy
2 Clean and jerk
2 rounds of Cindy
4 Clean and jerk
2 rounds of Cindy
6 Clean and jerk
2 rounds of Cindy
8 Clean and jerk
2 rounds of Cindy
10 Clean and jerk

Bar @60/40

Score: 19'55

Séance du dimanche 13 mars 2016

back squat 5*5*95

curl
ext tri

Séance du lundi 14 mars 2016


16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.

Score: 6t + 6snatch=84

Séance du mardi 15 mars 2016

foot en salle 1h

Séance du mercredi 16 mars 2016

Metcon 1
amrap9
3 strict hspu
3 sdt 100kg
6
6
9
.

Score: 1 hspu des 18

10min rest

Metcon 2
every 2min for 20min
-15 wbs 12 boxjumps
-21 cal row

Séance du jeudi 17 mars 2016

Metcon 1
8 rounds of 20sec work/10sec rest
Row
2min rest
Burpee
2min rest
Push-press @empty bar

Score: 56+55+?

Metcon 2
petit truc car dos en compote et préserver pour demain 16.4

Séance du vendredi 18 mars 2016

power snatch 3*1*60kg

arm training

Séance du dimanche 20 mars 2016

16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Score: 84

Séance du mardi 22 mars 2016

force
Pause front squat

7 sets of 3 reps
Pause 3sec in the bottom position.

...80kg

Metcon
AMRAP in 20min
100m Row
10 Hand stand push-up
30sec Rest
200m Row
10 Hand stand push-up
30sec Rest
300m Row
10 Hand stand push-up
30sec Rest

score: 7t

Séance du mercredi 23 mars 2016

metcon 1
amrap 12min
10 cal assault bike
10 thrusters 45kg
10 bj


metcon 2
amrap9
3
6
9
s2o 52,5
ring dips
6min
3rm thrusters

Séance du samedi 26 mars 2016

16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees over facing bar

Men use 95 lb.

score: 15'43