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Old 07-26-2010, 09:14 AM   #1
Anthony Aouate
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Anthony's Target

Hi,
I'm Anthony. I was born and raise in France but I live in Israel.
So first of all, I apologize for my poor english...

We have an affiliate Crossfit in Herzliya but unfortunately I don't have time (and money) to get there.
I decided to share my daily sport activities and my first target is: Level II of Athletic Skill Level (found on the website of Level 4 Crossfit Seattle).


August 25:
KB Workout 16kg - 3 rounds for time
  • Snatch 10L/10R
  • V-Ups 10 (w/o KB)
  • Swing High Pull 20
  • V-ups 10 (w/o KB)
  • Clean&Jerk 10L/10R
  • V-Ups 10 (w/o KB)
  • Full Push-ups 10 (Crossfit Games style)
  • TGU 3
  • Russian Twist 10

19:52
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Old 07-26-2010, 10:02 PM   #2
Anthony Aouate
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Re: Anthony's Target

August 26th: BJJ Training
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Old 07-30-2010, 10:21 PM   #3
Anthony Aouate
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Re: Anthony's Target

August 29th: BJJ Training
August 30th: 10km easy run 52min
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Old 07-31-2010, 10:49 PM   #4
Anthony Aouate
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Re: Anthony's Target

August 31th: Death by 10m sprints --> 12min + 11 sprints
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Old 08-05-2010, 11:34 AM   #5
Anthony Aouate
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Re: Anthony's Target

All previous post were in July (off course...)

August 1st:
5min run / 5min mix KB playing / 5min run / 5min mix BW playing / 5min run

August 2nd: BJJ Training

August 3rd:
4 rounds of:
10 Dips (alternate each round with pull-ups)
10 Toe-to-bar
10 step-ups (alternate each round with box jump)
then
6x: 30m 32kg weighted walk forward / 30m sprint forward
3x: 30m 32 weighted walk backward / 30m sprint backward
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Old 08-25-2010, 11:40 AM   #6
Anthony Aouate
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Re: Anthony's Target

August 22th:
21-15-9 of
  • Full push ups (CF Games 2010 style)
  • BW Squat
  • Inverted Row (with "pull crecks")
each round finished with a 400m run
--> 9:46

August 24th
3 rounds for time (with a 16kg KB)
  • 10 Snatch R
  • 10 Snatch L
  • 20 Swings HP
  • 10 Clean&jerk R
  • 10 Clean&Jerk L
  • 10 full push ups
--> 12:31
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Old 08-26-2010, 11:50 AM   #7
Anthony Aouate
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Location: Natanya  I
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Re: Anthony's Target

August 25th: BJJ training
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Old 08-28-2010, 02:51 PM   #8
Anthony Aouate
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Re: Anthony's Target

August 28th: 30min hill run then a short BW playing
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