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WOD du mardi 30 juin 2020

Plateau 7 rounds 10 burpee over the ktb 15 gobelet squats (32/24) 1:00 rest entre chaque Cap 18 min Rosemont Part A) Warm up/skill practice: 4rds 5hang power cleans (increase weight per set) 20sec sprint on bike or rower Rest as needed between rounds (15min…

WOD du lundi 22 juin 2020

Plateau AMRAP 18 min 5 push press (75/55) 10 SDHP (75/55) 15 box jump Rosemont A)Strict press 5-5-5 B )5rds 20sec on/40sec off Squat cleans 135/95 (Environ 30min pour A+B) C) amrap 10min. 6dips/pushups/deficit pushups 12db snatch 60/40 16wallballs/medball cleans 20/14 Défi Crossfit EMOM 21…

WOD du dimanche 21 juin 2020

Rosemont WOD Extérieur Warm up: 21-18-15-12-9-6-3 Burpees over rower :30sec off between sets 10min. Cap. Wod 5rds Row/ bike as long as possible at 1:35/500m or faster Rest3:00 between rounds :43/:45/:30/:35/:28 *coach and athlete try and personalize pace targets to something maintainable for approximately :45-:60…

WOD du vendredi 19 juin 2020

Home WOD 30-20-10 Db hang Clean and jerk (15/15-10/10-5/5) Db Walking lunges x 2 (60/40/20) Plateau WOD Extérieur 5 rounds 1:00 max OVH squat (45/35) 1:00 max bent over row (45/35) 1:00 max mountain climber 1:00 rest Rosemont WOD Extérieur A) 15min: Find 5rm deadlift…

WOD du lundi 15 juin

Home WOD Tabata Course Air squat Course Planche Plateau WOD Extérieur DT avec db (50/35) Rosemont WOD Extérieur 12min find “heavy” squat clean 12min find heavy strict press 12min find heavy deadlift Post your scores to the Whiteboard.