X-FIT World Gym Rosemère
303 Boulevard Cure Labelle J7A 2H7 Rosemère, QC, Canada

Lundi: 1.Force OT 1:30 x8 3 Front Squats a 82% du RM ... 2.Metcon AMRAP 20 50 Wallballs 20/14 40 DB snatchs 50/35 30 DB overhead lunges 50/35 20 toes to bar

Samedi: Team wod A. For time... 20 rounds you go i go 2 burpees 4 backsquats 225/155 6 V-ups ensuite B. For time 30-24-18 Cal bike synchro Hand release push-ups Ensuite C. For time 24-18-12 Clean 205/145 toes to bar Time cap:32min Ensuite D.AMRAP 2-4-6-8-10... Clean and jerks 155/105 6-12-18-24-30... Synchro Jump Squats

Jeudi: 1.Force On the 1:30 X8 3 front squats @ 78% ... 2.Metcon Emom 30 min 1-15 wall balls 2- 6 burpees box jumps over 30/24 3- 3 squat cleans 205/135

Mercredi: 1.Force OT 1:30 x8 2 squat snatch @ 78% du 1 RM ... 2.metcon For time: 18-15-12-9-6-3 Thrusters 75/55 Power snatch 75/55 Toes to bar

Mardi: 1.Force OT 1:30 x8 3 Back squats @ 78% du 1RM ... 2.Metcon For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Bar-Facing Burpees 3.Core 4 sets 10 hollow rock 10 V-ups 10 tuck-ups 10 sec hollow hold 1 min rest