WoD - Glenn

“Glenn”
30 CJ (135/95)
Run 1 Mile
10 Rope Climbs (Scaled with Towel Pull Ups)
Run 1 Mile
100 Burpees

WoD - Back Squat + Snatch Ladder

1. Squats

10×3 Back Squats, across (110kg)

2. Ascending Ladder for 7 minutes

20 DU, 1 Power Snatch(115/80)

20 DU, 2 Power Snatch

20 DU, 3 Power Snatch

Power Clean 100Kgs (Crade mais ok)

WoD de mercredi 23/07/2014

1. Clean
1RM Power Clean

2. Squats
7×5 Back Squats, across

3.OT2:00 for 7 rounds:
5 Power Cleans (70%)
30 DU
7 Strict C2B Pull ups

4. Press
EMOMx10: 2 Strict Shoulder Press

5. Accessory Work
3-4 rounds, NOT for time of:
15-20 Close Grip Bench Press
15-20 Banded Triceps Push Downs
15-20 DB Reverse Flyes

PR bar muscle d'hier (11réps)

WoD - Muscle Up - Snatch et Berretta

Début de séance try PR max bar muscle up

Puis séance

1. Snatch
EMOMx15
Min 1: 1 rep @ 30# under PR
Min 2: 1 rep @ 25# under PR
Min 3: 1 rep @ 20# under PR
Min 4: 1 rep @ 15# under PR
Min 5: 1 rep @ 10# under PR
Repeat 3x

2. WoD Berreta
For time:
20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Guys: 95#
Girls: 65#

WoD - Helen/Squat/Bench/Bench+C2B

1. “Helen”
3 RFT:
400m Run
21 KBS, 1.5 pood/1 pood
12 Pull ups

2. Squats
5×7 Back Squats Across

3. Bench Press
2RM

4. 5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups

Eat Big Lift BIIIIIG (bench press à 500kg!!!!)

WoD - Bergeron power

1. Squat
10×3 Front Squat, across

2.  Complete As Many Reps As Possible in:
1 minute of Power Snatches, 135/95
1 minute rest
1 minutes of Muscle ups
1 minute rest
1 minutes of Power Clean and Jerks, 155/105
1 minute rest
1 minutes of Muscle ups
1 minute rest
1 minutes of Dead Lifts, 225/155
1 minute rest
1 minutes of Muscle ups

3. “The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″ – Games Standards

Entrainement à plusieurs/Coaching

12H à Fitlane Villeneuve Loubet

Séance de type intervall training

Format 20 Secondes/10 Secondes sur 8 exercices
Les 10 secondes servent à changer d'exercice
On fait 5 tours

Ordre des exercices :

 - Wall Ball (9/6)
 - Release Push Up
 - Box Jump (24/20)
 - Chest 2 Bar/Rowing Inversé
 - KB Swing (24/16)
 - Hollow Rock / Plank
 - Burpee
 - Push Press (40/20)

2 Minutes de repos entre les tours

Fin de séance

Démo divers mouvements types du Crossfit

Stretching / Mobilité