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Juin

TEST

01 janvier 2011
  LUN. - 26 OCT. MAR. - 27 OCT. MER. - 28 OCT. JEU. - 29 OCT. VEN. - 30 OCT SAM. - 31 OCT. DIM. - 1ER NOV
TECHNIQUE ET
DÉVELOPPEMENT
Hang power snatch
Power snatch
15 min technique
10 min emom
10 push up
20 lunges
Snatch
15 min
Front squat
10-8-6-4-4-4
Built up (2 m rest)
Pull up
4 x max (2m repos)
3 x max (1m repos)
  10 min emom
10 lsit
10 c2b
WOD 5 rds for time (1 barre)
5 push up press 45/65
5 push jerk
14 dl
Fgb 5 on 1 off x 5
11 pull up
15 bj (20/24)
Row 20 cal
20 air squat
15 push up relase
Amrap 30 m cap
25 du
7 thrusters 65/95
40 abmat
7 ohs
15 burpees
5 rds for time
10 hspu
3 rc (9 échelles)
3 (15) hurdles jump
10 t2b
18 m emom
6 power sntach 65/95
20 du
31 DU
10 KS 40/60
31 judo push up
10 ohs 35/45
31 wall ball
10 db pcj
31 pull up
10 RD
31 BJ
10 RC
Row 2015 m
Fgb 5 on 1 off 3x
13 thrusters 65/95
11 front squat
9 split jerk
Row 20 cal
30 abmat
SUPP. 50 ghd/100 abmat 20 back fly trx          
  LUN. - 2 NOV. MAR. - 3 NOV. MER. - 4 NOV. JEU. - 5 NOV. VEN. - 6 NOV. SAM. - 7 NOV. DIM. - 8 NOV.
TECHNIQUE ET
DÉVELOPPEMENT
Mu ring
5 x max
progression
7 x
1 ohs
1 Hang power snatch
1 snatch
60 s rest
Hspu/marcher sur les mains
pratique
15 m
Split jerk
3-3-3-3-3-3
Built up 2m res
Du 30s on 30s off
10 min
  Running hurdles 20
Jumping hurdles 15
Running 100 m
En alternance pour 10 min
WOD 3 rds for time
9 pu
25 du
9 dips
Row 20 cal.
9 hspu
40 abma
Cap 20 m
21-15-9
Bj
Squat 85/115
Deadlift
Burpees
Emom 16 m
5 Hang power
Snatch 65/95
5 ohs
5 push jerk
5 sumo deadlift
Amrap cap
20 m
15 pull up
8 clean 95/135
25 du
5 rds for time
9 trusters 85/115
Row 250 m
15 wall ball
15 kbs 35/50
15 push up release
Team of 2 - 6 rds
20 jumping pull
40 bj (20)
Rc 4
20 push press 95/135
Diane for time
21-15-9
DI 225
hspu
SUPP.              
  LUN. - 9 NOV. MAR. - 10 NOV. MER. - 11 NOV. JEU. - 12 NOV. VEN. - 13 NOV. SAM. - 14 NOV. DIM. - 15 NOV.
TECHNIQUE ET
DÉVELOPPEMENT
Handstand 10X
wallwalk 5x1
Muscle up
15 min
Bench press
5x5
2 min repos
Du
6 x 30 s on 30 s off
7x
1 Squat clean
1 Hang squat clean
1 power clean
60 s repos
  Hope for Kenya
50 air squat
30 push up
15 pull up
WOD Emon 20 m
5 Power snatch 65/95
11 wall ball
25 du
10 rds cap 30 min
5 power clean 65/95
5 front squat
5 clean
Amrap 18m
11 hang power snatch 55/85
11 burpees
11 pull up
1 m rest on the 11th m
7rds cap 15 m
11 deadlift 115/155
11 burpees
3 hurdles jump(20)
Fgb 3 x 5 on 1 off
5 mu
10 hspu
15 wall ball
25 du
15 ring dip
En équipe de 3
100 deadlifts 95/135
75 hang power clean 95/135
60 front squat 95/135
45 S20 95/135
30 thrusters 95/135
But every minute on the
minute 5 burpees .
Cap 30 minutes
Crossfit baseline
500 m row
40 air squat
30 abmat sit ups
20 push ups
10 pull-ups
SUPP. Back ext. 3 x 15     50 ghd ou 80 abmat   Prowler push relay  
  LUN. - 16 NOV. MAR. - 17 NOV. MER. - 18 NOV. JEU. - 19 NOV. VEN. - 20 NOV. SAM. - 21 NOV. DIM. - 22 NOV.
TECHNIQUE ET
DÉVELOPPEMENT
Emom 9 m
Row 10 cal
1 prowler push
10 med ball clean
Hspu
15 m
Pull up 5 x max (2m repos)
toe2bar 3 x max (2 m repos)
Clean split jerk
3-3-3-3-3
60s repos
Power snatch
2-2-2-2-2
60 s repos
  Kipping pull up
15 min
WOD Amrap 18m
15 snatch deadlift 65/95
11 box jump
7 snatch
5rds for time
20 du
20 wall ball
20 box jump
20 burpees
Fgb 3x 5 on 1 off
15 trusters 85/115
30 deadlifts
15 lunges
10 clean
15 squat
3 rds for time
15 cal row
11 bj
11 pushup release
11 hspu
11 t2b
Emom 16 m
7 back squats 135/185
11 ring pull
chipper
40-30-20-10
T2b
Abmat
OS 45/35
Dip
Burpees
hspu
Team of 2
100 DU
90 ohs 65/95
80 t2b
70 burpees
60 power clean
50 wb 14/20
40 ?
30 power snatch
20 mu
10 r
SUPP. 20 ghd ou 40 abmat + 10 t2b       Prowler pull relay    

 

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