Catégorie : Wod.
Une collection de 336 posts
Séance d'essai — Gratuite“l'extraordinaire n'est qu'a quelques mois, année, décennies de pratique”
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Semaine 14
Lundi Emom ALAP * Min 1-5: 5 Thrusters @ 30/20kg * Min 6-10: 5 Thrusters @ 40/30kg * Min 11-15:
# Wod
Semaine 13
Lundi For time: * 50 dumbbell walking lunges * 30 handstand push-ups * 40 front-rack walking lun
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Semaine 12
Lundi CrossFit total * 1 Rm Back Squat * 1 Rm Press * 1 Rm Deadlift Mardi Skill : Mu Bar / CTB
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Semaine 11
Lundi 4 x 3’ ON/1’ Rest * Row 750m * Bike Erg 1500m * Run 500m * Assault bike 1500m Mardi 4 ro
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Semaine 10
Haltero Clean & Jerk lundi 4 rounds For Time * 500m Run * 15 Ring Dips * 20 Kb Swing US 24/16 k
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Semaine 9
Lundi 2 x 6’ Amrap * 15/12 Cal Row/AB/bike * 14 strict Press 20/15kg / 14 Push Press @40 /30 Mar
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Semaine 8
Lundi Emom 16’ 1. 3 Front Squat @75% du 1RM 2. 5-8 Back Squat @ 75% du 1RM Front Squat 3. 10 Box
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Semaine 7
Haltero : Squat Clean Lundi Emom 18’ * 12 Bench Press * 20 Ring Row * Rest Mardi For TIme 21
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Semaine 6
Haltero : Power Snatch Lundi EMOM 16’ * 12 TTB * Max reps Goblet Lunges Mardi Open 20.3 “Diane
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Semaine 5
Haltero : Clean & Jerk Lundi 4 Rounds For Reps * 12 Front Squat @60% * Max Rep Push Up * TC : 1
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Week 4
Haltero : Squat Snatch Lundi Front Squat 5 x 3 Tempo + 1-3 kg Elisabeth 21 - 15 - 9 * Power Cle
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Semaine 3
Halterophilie : Squat Clean Lundi Front Squat 5 x 3 Tempo + 1-3 kg Amrap 8’ 1-2-3-4 .... * Powe
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Semaine 2
Lundi Front Squat 5 x 3 tempo + 1-3 kg Emom 8’ * 5 BOBAR Lateral * 5 Thruster 43/30 kg Mardi De
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Semaine 1
Lundi Front Squat 5 x 3 Tempo Amrap 10’ * 10 TTB * 12 Burpees to Target * 15m OHS Lunges Mard
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Semaine 51
Haltero : Snatch Lundi For Load * 1 RM Snatch Finisher Wod 2 Idem Mardi Wod 1 21 - 15 - 9 *
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Semaine 50
Haltero : * Squat Clean Lundi "18.3" 2 rounds for time * 100 double-unders * 20 overhead squat
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Semaine 49
Lundi Front Squat 4 x 3 @75% + 5/10kg Amrap 8' * 10 Push Up * 10 Ring Row Mardi Emom 4' x 3 Ro
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Semaine 48
Lundi 3 RFT * 7 Def Kipping HSPU +20kg * 7 Hang Power Clean @60/40 kg * 7 Thruster @60/40kg Mar
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Vendredi 26 Nov.
For Time * 10 Power Snatch 50/35 * 10 SQUAT Snatch 60/40 * 10 Power clean 70/50 * 10 Squat clean
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Jeudi 26 Nov.
AMRAP 12 * 12 WALL BALL * 12 TTB * 12 Push up
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Mardi 22 Nov.
Load * 20 Reps Deadlift @55% * 2 x 10 Reps RDL @40% Amrap 8' * 5 Strict Pull up lesté * 5 de
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Lundi 21 Nov.
For Time * 100 DU * 80 Gobelet squat * 60 DB snatch * 40 Burpees BJO
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Jeudi 18 Nov.
AMRAP 13' 3-6-9-12 ... * Box Step Over with 1 DB * Deadlift 70-50kg * Ring Row
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Mercredi 17 Nov.
Emom 10' * Back Squat 2 Reps. EMOM x 4 * Max Cal BE * 12 DB PUSH PRESS
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Mardi 16 Nov.
Open 17.3 3 rounds de : 6 chest-to-bar pull-ups 6 squat snatchs, 43 kg / 30 kg. puis, 3 rounds de :
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