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PROGRAMMATION CF LR

Dernière mise à jour : il y a 5 jours



Lundi 28 oct

A : Squat

Every 2min30 x 6 Sets: 

Back squat x 2 reps 

-All sets at 80% 


B : Leg Endurance (time cap 20min.)

16 Minute AMRAP:

Row 500m 

10 Box jump completely over 24/20in 

20m Sandbag carry 60/35kg


Mardi 29 oct

A : DUMBBELL CHOC

5 Sets 

3 Single arm hang power cleans D

3 Single arm hang power snatch D

3 Single arm push jerks D

3 Single arm hang power cleans G

3 Single arm hang power snatch G

3 Single arm push jerks G

5 Burpees Pull ups

200m Run


12 min. Time Cap


B : Push Press

5 Working sets: 

Push press x 3 reps @80%


-Rest up to 2m between sets-


Mercredi 30 oct

A : Clean

Every 2:00 x 6 Working sets 

1 Power clean + 3 hang squat cleans 

All sets in the 65%-75% range. 


B : Crossfit Interval

2-2-2-3 minute intervals: 

18/15 Cal ROw 

10 Down-up

Max reps TTB 


-Rest 1:00 between intervals-



Jeudi 31 oct 

A : hyrox peripherique

1min40” work / 20 “ rest


min 1: battle rope

400m Run

min 2: sled push

400m Run

min 3: lunges

400m Run

min 4: plank

400m Run

min 5: wallball

400m Run

min 6: box jump

1000m Run


Note: 600m de course pour les bons coureurs & 1000m sur le dernier Run


B : Finisher



Vendredi 1 Nov

A : Strengthening upperbody

4 Sets: 

10 Muscle snatch from the hip 

10 BTN snatch grip push press

1min rest


B : LBW

90s Work : 90s rest x 5 sets 

Row 20/16 cals max reps cleans @ 100/65kg 

Row 20/16 cals max reps cleans @ 90/60kg 

Row 20/16 cals max reps cleans @ 80/55kg 

Row 20/16 cals max reps cleans @ 70/47kg 

Row 20/16 cals max reps cleans @ 60/40kg 


Samedi 2 Nov

A1 : Hallowod

1000m prisoner Run

31 DB Thrusters *

10 Spooky Burpees

31 DB Shoulder Press *

10 Spooky burpees 

31 DB Renegade row *

10 Spooky Burpees

31 DB Snatches *

10 Spooky Burpees

31 DB Sit ups *

10 Spooky burpees 

31 DB Step ups *

10 Spooky Burpees

1000m prisoner Run


*Bear walk relay

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