CrossFit Villeurbanne — RSLNT as F*ck

Semaine 13

Lundi

For time:

  • 50 dumbbell walking lunges
  • 30 handstand push-ups
  • 40 front-rack walking lunges
  • 20 deficit handstand push-ups
  • 30 overhead walking lunges
  • 10 strict handstand push-ups

2 x 50-lb dumbbells for all lunges, 3.5-in deficit

Time cap: 15 minutes

Mardi

3 rounds for time

  • 30 alternating single-leg squats
  • 30 sit-ups / Elite GHD
  • 10 muscle-ups

Time cap: 15 minutes

Mercredi

For time

  • 8 wall-ball shots
  • 4 shuttle runs
  • 3 Pull Up Strict
  • 16 wall-ball shots
  • 8 shuttle runs
  • 6 Pull Up Strict
  • 24 wall-ball shots
  • 12 shuttle runs
  • 9 Pull Up Strict
  • 32 wall-ball shots
  • 16 shuttle runs
  • 12 Pull Up Strict
  • 24 wall-ball shots
  • 12 shuttle runs
  • 9 Pull Up Strict
  • 16 wall-ball shots
  • 8 shuttle runs
  • 6 Pull Up Strict
  • 8 wall-ball shots
  • 4 shuttle runs
  • 3 Pull Up Strict

20-lb medicine ball, 10-ft (305-cm) target, 15-ft (4.57-m) rope climb, 50-ft (15.24-m) shuttle run

Time cap: 25 minutes

Jeudi

For time

  • 30-cal. row
  • 20 burpee box jump-overs
  • 10 snatches

Time cap: 7 minutes

Vendredi

The Other Total

  • 1 clean
  • 1 bench press
  • 1 overhead squat

Time cap: 30 minutes

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Semaine 12

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Semaine 14