Workout du 02/12/2014

Test douleur du coude développé couché (Barre)
Si OK => Attaque du programme de prise de force de Jim Wendler semaine prochaine

Force

Front Squat

7 x 5 90Kg

WoD

For time:

1.5-pood kettlebell swings, 75 reps

Run 1 mile

1.5-pood kettlebell swings, 75 reps

Finisher

Isolation

Curl Biceps

Extension Triceps

Workout du 01/12/2014

Force
Push Press
5x10 réps (Pyramidale 50/55/60/70/60)

WoD 
Jenny

Complete as many rounds as possible in 20 minutes of:
20Kg overhead squats, 20 reps
20Kg back squats, 20 reps
400-meter run

Fin de séance

EMOM 10 Minutes
Pair : 10 Toes to bar
Impair : 10 Burpees

Workout du 28/11/2014

Front Squat
20 RM

WoD
5000m Rameur

Fin de séance
Tabatha timer (20 secondes effort / 10 de repos X 8)

Ischio (Swiss Ball)
Hollow Stand
KB Clean and Jerk 24 Kg (4 set each Arm)

Workout du 27/11/2014

Angie
For time
100 Tractions,
100 Pompes,
100 sit-ups,
100 squats.

Rameur
3000m

Fin de séance
Abs (Divers)
Mobility

Workout du 26/11/2014

Aujourd'hui travail en série de quelques mouvements typiques Crossfit

Thruster
5 x 10 Reps à 40Kg

Pull Ups
5x 10 réps

Soulevé de terre
5x 10 réps à 90/100Kg

Snatch
5x 10 Reps 40 Kg

Abs

Tabata Hollow Stand

50 Toes to bar

Workout du 25/11/2014

Part 1
10 x 3 reps Front Squat 90Kg

Part 2
EMOM 9 Minutes
Minutes 1-3 = 3 Power Clean 70%
Minutes 4-6 = 2 Power Clean 80%
Minutes 7-9 = 1 Power Clean 90%

Part 3 (WoD)
Elizabeth
For Time
21-15-9 réps
Clean 60Kg
Ring Dips

Workout du 24/11/2014

Happy Birthday to me!

“Thirty 3″
For time:
33 Burpees
33 Thrusters, 40kg
33 Pull-ups
33 Overhead Squats 40kg
33 Box-jumps

Complete against a continuously running 2 minute cycle with 33 Double-unders performed on the minute every 2 minutes. In the remaining time complete as much work as possible. Complete work chipper style.