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[null,null,null,12,null,null,null,null,13,null,null,null,null,14,null,null,null,null,15]
[null,null,null,12,null,null,null,null,13,null,null,null,null,14,null,null,null,null,15]

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[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[null,null,"ABDOMINAUX\nCrunch Machine",null,null,"LOMBAIRES\nRelevé de buste ",null,null,null,"BICEPS\nCurl Poulie basse Barre",null,null,"TRICEPS\nTirage poulie haute barre"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[null,null,"QUADRICEPS\nPresse",null,null,"ISCHIOS\nLeg curl",null,null,null,"PECTORAUX\nDéveloppé couché",null,null,"DORSAUX\nTirage horizontal Barre"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[null,null,"ABDOMINAUX\nCrunch ",null,null,"ABDOMINAUX\nGainage Planche ",null,null,null,"BICEPS\nCurl Barre EZ",null,null,"TRICEPS\nKick back"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[null,null,"QUADRICEPS\nFlexion cuisse Haltères",null,null,"ISCHIOS\nLeg curl",null,null,null,"PECTORAUX\nDéveloppé couché Haltère",null,null,"DORSAUX\nRowing allongé"]

{"sheet":"WODTABLANC","index":3,"n_rows":14,"n_cols":20,"rows_kept":14,"cut":false,"hidden":false,"merged":[[7,2,7,3],[2,2,2,3],[2,5,2,7],[3,5,3,7],[5,2,5,3],[6,2,6,3]]}
[]
[]
[null,null,null,null,null,"MICK",null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"CONCATENATE(F3,1)","v":"MICK1"}]
[null,null,0,0,"'"]
[null,null,null,null,null,{"$f":"OFFSET(INDEX(exocr,MATCH(N5,numcr,0),MATCH($F$3,wodcr,0)),0,1)","v":12},null,{"$f":"INDEX(exocr,MATCH(N5,numcr,0),MATCH($F$3,wodcr,0))","v":"Burpees"},null,10,{"$f":"IF(J5=\"\",\"\",\"Kg\")","v":"Kg"},null,null,1,null,null,null,null,null,"exwodtab1"]
[null,null,"AMRAP",null,null,6,null,"Tractions",null,30,{"$f":"IF(J6=\"\",\"\",\"Kg\")","v":"Kg"},null,null,2]
[null,null,1,null,null,18,null,"Squat (air)",null,null,"",null,null,3]
[null,null,{"$f":"IF(C7=\"\",\"\",IF(C7=1,\"TOUR\",\"TOURS\"))","v":"TOUR"},null,null,0,null,0,null,null,"",null,null,4]
[null,null,null,null,null,0,null,0,null,null,"",null,null,5]
[null,null,null,null,null,0,null,0,null,null,"",null,null,6]
[null,null,null,null,null,0,null,0,null,null,"",null,null,7]
[null,null,null,null,null,0,null,0,null,null,"",null,null,8]
[null,null,null,null,null,0,null,0,null,null,"",null,null,9]
[null,null,null,null,null,0,null,0,null,null,"",null,null,10]

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["TOUR"]
["TOURS"]
["'",null,"ON THE WOD AGAIN",null,null,null,null,null,2,null,null,"HIT the WOD jack"]
[]
[null,null,"DEATH BY ",null,null,"3+1 jusqu'à la death",null,null,null,null,null,"AFAP",null,null,"équipe de 2 à 4 - 25/pers"]
[]
[null,null,3,null,"Burpees",null,null,null,null,null,null,100,null,"KB swing"]
[null,null,3,null,"Wall ball",null,null,3,"Kg",null,null,100,null,"Jump Box"]
[null,null,3,null,"Squat KB",null,null,8,"kg",null,null,100,null,"HRPU"]
[]
[]
[]
[]
[null,null,"Friendly",null,null,null,null,null,null,null,null,"Help Us"]
[]
[null,null,"EMOM",null,"12'","à 2",null,null,null,null,null,"FOR TIME",null,3,"TOURS à 2"]
[]
[null,null,10,null,"Pompes  genoux tape",null,null,null,null,null,null,10,null,"Pompes G // Corde à sauter"]
[null,null,10,null,"Burpees tape",null,null,null,null,null,null,40,null,"Corde à sauter // Jump box"]
[null,null,10,null,"Twist russe à 2",null,null,null,null,null,null,10,null,"Jump Box // Dips"]
[null,null,10,null,"Wall ball à 2",null,null,3,"kg",null,null,10,null,"Dips // Pompes"]
[]
[]
["TOURS"]
["'",null,"The Givors WOD",null,null,null,null,null,3,null,null,"The BIG Givors WOD"]
[]
[null,null,"FOR TIME",null,"à 2",null,null,null,null,null,null,"FOR TIME",null,"à 2"]
[]
[null,null,"40m",null,"Course",null,null,null,null,null,null,"40m",null,"Marche ours"]
[null,null,20,null,"KB swing russe",null,null,8,"kg",null,null,20,null,"KB swing russe",null,null,16,"kg"]
[null,null,100,null,"Corde à sauter",null,null,null,null,null,null,100,null,"Corde à sauter=& JUMP BOX/10"]
[null,null,30,null,"TRX",null,null,null,null,null,null,30,null,"TRX"]
[null,null,60,null,"Squat (back)",null,null,null,null,null,null,60,null,"Squat (back)",null,null,10,"KG"]
[null,null,100,null,"Jumping jack",null,null,null,null,null,null,100,null,"Jumping jack"]
[]
[null,null,"TAKANAS",null,null,null,null,null,null,null,null,"BARBiE WOD"]
[]
[null,null,"AMRAP",null,10,"'",null,null,null,null,null,"EMOM",null,8,"'"]
[]
[null,null,15,null,"Marche ours + Wall ball",null,null,null,null,null,null,6,null,"Push Press",null,null,10,"kg"]
[null,null,"250m",null,"Course",null,null,null,null,null,null,6,null,"Wall ball"]
[null,null,"15m",null,"Fente avant",null,null,10,"kg",null,null,6,null,"Jump Box"]
[null,null,30,null,"Bicyclette kAYAK"]
[null,null,15,null,"Dead lift",null,null,15,"kg"]
[]
["TOURS"]
["'",null,"JENS",null,null,null,null,null,null,null,null,"TDM"]
[]
[null,null,"EMOM",null,9,"'",null,null,null,null,null,"FOR TIME",null,3,"TOURS"]
[]
[null,null,null,null,"5 BURPEES +10 dips",null,null,null,null,null,null,15,null,"KB swing",null,null,8,"kg"]
[null,null,null,null,"10 wall + 10 moutain climb",null,null,null,null,null,null,20,null,"Squat (air)"]
[null,null,null,null,"10 HRPU + 20\" planche",null,null,null,null,null,null,50,null,"Corde à sauter"]
[null,null,null,null,null,null,null,null,null,null,null,10,null,"TRX"]
[null,null,null,null,null,null,null,null,null,null,null,10,null,"Jump Box"]
[]
["TOURS"]
["'",null,"Mickie",null,null,null,null,null,null,null,null,"Mickiki"]
[]
[null,null,"FOR TIME",null,null,"Par 2",null,null,null,null,null,"EMOM",null,"1'"," /2 (course récup' /1')"]
[]
[null,null,80,null,"Wall ball",null,null,3,"Kg",null,null,15,null,"Dips triceps"]
[null,null,80,null,"Push jerk",null,null,null,null,null,null,15,null,"KB swing"]
[null,null,100,null,"Mountain climbers",null,null,null,null,null,null,40,null,"Jumping jack"]
[null,null,100,null,"HRPU",null,null,null,null,null,null,30,null,"Fentes sautées"]
[null,null,40,null,"Jump Box",null,null,null,null,null,null,40,null,"Twist russe",null,null,3,"kg"]
[]
["TOURS"]

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[null,null,"CODE COMMUN DES EXERCICES - NIVEAUX"]
[]
[null,"Réps pour construction WOD","Base en lien avec un exo gymnique",null,null,null,null,"Sollicite le cardio prioritairement",null,null,null,null,"Base en lien avec exo d'haltéro et/ou charge"]
[null,null,"GYM",null,null,null,null,"CARDIO",null,null,null,null,"HALTERO"]
[null,null,null,null,"N1","N2","N3",null,null,"N1","N2","N3",null,null,"N1","N2","N3"]
[null,null,"Donkey Kick",null,"En dessous de la hanche","Au niveau de la hanche","AU dessus de la hanche","Course",null,"lente","moyenne","rapide","Air squat",null,"demi","Perpendiculaire","Hanche sous genou"]
[null,20,"Planche 1 main 1 genou",null,null,null,null,"Bicyclette",null,"lente","moyenne","rapide","Front squat",null,"demi","Perpendiculaire","Hanche sous genou"]
[null,null,"Planche oblique",null,null,null,null,"Crunch sol",null,null,null,null,"Wall ball",null,"3 Kg","6 Kg","10 Kg",null,null,null,null,null,"WOD alétoire","GYM_Débrouillé"]
[null,null,"Planche",null,"30\"","45\"","1'30","Twist Russe",null,null,"3 Kg",null,"Back squat",null,"demi","Perpendiculaire","Hanche sous genou",null,null,null,null,null,{"$f":"INDEX(GYM_Débrouillé,RANDBETWEEN(1,ROWS(GYM_Débrouillé)))","v":"Dip banc"}]
[null,null,"Relevé de bassin",null,null,null,null,"Marche ours",null,"lente","moyenne","rapide","KB Squat",null,"demi","Perpendiculaire","Hanche sous genou","+ Charge"]
[null,null,"Superman",null,"Que le buste","Buste et jambe","15 cm","Carry",null,"valise","épaule","dessus tête","OH Squat",null,"demi","Perpendiculaire","Hanche sous genou"]
[null,null,"Dip banc",null,null,null,null,"Jumping jack",null,"bras à l' horizontale","Bras 3/4","Bras dessus tête","Thruster",null,"demi","Perpendiculaire","Hanche sous genou"]
[null,null,"Pompes",null,"Surélevé","Genou","Poitrine sol-bras tendus","Fentes avant",null,"Moyenne","Grande","+rapide","Soulevé pneu"]
[null,null,"Burpees",null,"planche","poitrine - sol / main tape","+pompe ","Montée de genoux",null,null,null,null,"KB Swing",null,null,"Perpendiculaire","Au dessus tête"]
["Débrouillé",null,"Hollow Rock",null,"5 cm du sol","20 cm","30 cm","Corde à sauter",null,"lente","moyenne","rapide","Jump Squat"]
["Confirmé",10,"V ups",null,"demi","3 quarts","Complet","Grimpe montagne",null,"lente","moyenne","rapide","Pistol",null,"avec mur","Demi-flexion","complète"]
["Elite ",null,"Relevé de genou",null,null,null,null,"Sit up",null,null,null,null,"Dead Lift",null,"charge additionnelle"]
[null,null,"Dip",null,"demi","3 quarts","Complet","Burpees",null,"poitrine - sol / main tape","+pompe ",null,"Push Jerk"]
[null,null,"Tractions-Pull up",null,"demi","3 quarts","Complet","Fentes sautées",null,"saut léger","sauts et écart de fente",null,"SPHP"]
[null,null,"HRPU",null,"Lever mains","lever mains et jambes","Tape main","Star Jump",null,null,null,null,"Shoulder Press"]
[null,null,"Pompes sautées",null,null,null,null,"Saut groupé",null,"avec sursaut","Sans sursaut","haut","Clean"]
[null,null,"Burpull",null,null,null,null,"Saut grenouille",null,"1m","1,5m","2m","Push Press"]
[null,null,"L sit",null,"10\"","20\"","30\"","Double corde à sauter",null,"aléatoire","Régulier","Enchainé","Hang Snatch"]
[null,null,"Orteils vers barre",null,"demi","3 quarts","Complet","Box jump",null,"15 cm","30 cm","45 cm","KB snatch (arraché)"]
[null,null,"Genou vers coude",null,"demi","3 quarts","Complet","Burpull"]
[null,5,"Ring Dip",null,"demi","3 quarts","Complet"]
[null,null,"HSPU",null,"demi","3 quarts","Complet"]
[null,null,"Muscle Up",null,"départ sauté","Aide élastique","Complet"]
[null,null,null,null,null,null,null,null,null,null," "]
[]
[null,1]

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[]
[]
[null,null,null,null,"Position de départ"]
[null,null,"HRPU",null,{"$f":"VLOOKUP($C$4,EXOSMETHODES!$A$102:$J$252,5,FALSE)","v":"Position de planche en appui sur les mains."}]
[null,null,null,null,"Critère de validation"]
[null,null,null,null,1,2,3]
[null,null,null,null,{"$f":"VLOOKUP($C$4,EXOSMETHODES!$A$102:$J$252,6,FALSE)","v":"Corps gainé"},{"$f":"VLOOKUP($C$4,EXOSMETHODES!$A$102:$J$252,7,FALSE)","v":"Descente : décoller mains et pieds su sol"},{"$f":"VLOOKUP($C$4,EXOSMETHODES!$A$102:$J$252,8,FALSE)","v":"Remonter bras tendus"}]

{"sheet":"LEXIQUE","index":7,"n_rows":79,"n_cols":5,"rows_kept":79,"cut":false,"hidden":false,"merged":[]}
[]
[null,"Skill",{"$f":"VLOOKUP(B2,$B$4:$C$160,2,FALSE)","v":"En Français Habileté . C'est la Partie technique de l'entraînement après le warm-up et avant le Metcon."},{"$f":"VLOOKUP(B2,$B$4:$D$160,3,FALSE)","v":"Habileté"}]
[null,"VOCABULAIRE","DEFINITION","Nom Français","Image"]
[null,"1RM","Mot à mot 1RM signifie Une Répétition Maximale et désigne la charge maximale déplacée sur une seule répétition. Après le warm up la 1RM est souvent réalisée ou approchée (2RM ou 3RM) afin d'effectuer le Metcon qui suit à la bonne intensité si on a décidé de le scaler. Elle est estimée avec la formule mathématique suivante: ((0,0333 X nombre maximal de répétitions) + 1) X charge déplacée","1 réps"]
[null,"Air Squat","Squat au poids de corps. Flexion complète et simultanée des jambes, les pieds étant écartés de la largeur des épaules et les orteils pointés légèrement vers l'extérieur.","Squat pdc"]
[null,"AMRAP","abréviation de As Many Round As Possible , en Français autant de tours que possible. Faire autant de round que possible des exercices spécifiés et des répétitions demandées dans le temps imparti.","LPDTP"]
[null,"Back Squat","Squat avec barre sur les épaules","Squat barre arrière"]
[null,"Bear Walk","Le Bear Walk est un déplacement quadrupédique en gardant les hanches basses à hauteur de bras tendus et le buste horizontal. Les variantes, Alligator Walk et Spider Walk imposent d'avancer les genoux au niveau du buste pour l'alligator walk et au niveau des épaules pour le spider walk en conservant toujours le buste droit et horizontal et les bras fléchis ou semi-fléchis. Ces exercices sollicitent le système cardio-respiratoire et les articulations coxo-fémorales (hanche). Ils sont surtout pratiqués durant le Warm-up.","Marche de l'ours"]
[null,"Benchmarks","wods de référence pour évaluer les progrès. (voir Girls)","Circuit de référence"]
[null,"Box","nom désignant une salle affiliée de CrossFit.","Salle"]
[null,"Box Jump","Alternance de sauts en contre-haut sur un plan sur-élevé (une caisse en bois ou jump box) et en contre-bas au sol. La descente peut s'effectuer sans réception simultanée des pieds. Les dimensions de la jump box sont standardisées ; elle mesure 30 inches X 20 \" X 24\" soit 760 mm x 500 mm x 610 mm. On peut donc choisir trois hauteurs différentes de saut.","Saut sur caisse"]
[null,"Broad Jump","Le broad jump est un saut vers l'avant avec les pieds au même niveau. La réception au sol est maitrisée donc sans chute et s'effectue en flexion partielle des membres inférieurs. Ce saut nécessite des qualités d'explosivité musculaire pour les jambes et de coordination motrice globale. Durant la phase aérienne le buste oblique et les épaules sont nettement en avant de la verticale passant par le bassin.","Saut grenouille"]
[null,"Burpee","Exercice combinant une flexion des jambes, un appui pieds-mains en planche corps gainé, une pompe , un retour corps groupé en flexion des jambes et un saut.","Burpee"]
[null,"Burpull","Une combinaison d'un burpee et d'une traction-barre (pullup) durant le saut. Une variante du burPull est le burpee target où il faut seulement toucher une cible au mur ou une barre au point haut du saut. Une variante plus complexe est le burpee-muscle up qui impose l'exécution d'un muscle up à la barre après le saut vertical.","Burtraction"]
[null,"BW or BWT","Bodyweight ou en Français poids du corps.","PDC"]
[null,"Calorie Row","nombre de calories à brûler au rameur.","Calories brûlées"]
[null,"Clean","Le clean correspond à l'épaulé en haltérophilie. C'est l'action qui consiste à déplacer verticalement une barre, un Medball, un haltère ou une kettlebell du sol jusqu'à la poitrine en tirage (ou rowing) pour le stabiliser en appui sur les clavicules et les muscles deltoïdes. Le clean peut être réalisé avec une seule charge en alternance à droite et à gauche, avec deux charges simultanément ou avec une barre de musculation prise à deux mains. On parle de Hang Clean si l'objet déplacé est tenu et non posé au sol en début d'exercice avec les bras tendus au-dessous des hanches avec le buste légèrement incliné. Pour le High Hang Clean l'objet est au niveau du bassin avec le buste droit ce qui rend l'exercice plus difficile car il n'y a pas d'extension dorsale. De même on distingue le Power Clean pour lequel les jambes ne sont pas fléchies durant le tirage et le Squat Clean qui impose une flexion complète des jambes pour passer sous l'objet déplacé alors qu'il est tiré vers le haut.","Epaulé"]
[null,"Chest to Bar","Pull-up jusqu'à ce que la poitrine touche la barre.","Traction barre poitrine"]
[null,"Chin Up","pull up mains en supination. Le menton doit atteindre la barre.","Traction supination"]
[null,"Deadlift","En Français Soulevé de terre Soulever un poids bras tendus du sol à la position debout buste droit.","Soulevé de terre"]
[null,"Dip","Littéralement Trempette . En position de départ Surélevé en appuis manuels sur deux supports. Il faut Abaisser le corps lentement jusqu'à ce que les épaules soient au niveau des coudes puis Pousser vers le haut en redressant le buste et en tendant les bras. Peut être réalisé en étant lesté pour augmenter la difficulté.","Dip"]
[null,"Donkey Kick","En appui sur les mains et les genoux. Soulever une jambe vers l'arrière. Abaisser lentement et répéter de l'autre côté.","Extension jambe arrière"]
[null,"Double Under","Deux tours de corde à sauter par saut. Pour simplifier ( scaler ) on peut faire des sauts normaux (ou 'single under') et doubler le nombre de répétitions requises.","Double tour Corde à sauter"]
[null,"EMOM","abréviation de Every Minute On the Minute. Chaque minute à la minute faire l'exercice spécifié. Par exemple, pour un EMOM de 10 minutes de 5 burpees et 5 pullups on fait 5 burpees, 5 pullups à T+0 puis 5 burpees, 5 pullups à T+ 1', puis 5 burpees, 5 pullups à T+ 2', et ainsi de suite durant 10 minutes. En terminant les exercices en 20 secondes, il reste 40 secondes de récupération jusqu'à ce que la minute suivante commence. S'il n'est pas possible de compléter les exercices dans la minute il faut réduire les répétitions ou simplifier techniquement l'exercice demandé. Cette méthode permet de faire progresser la résistance musculaire et la récupération. Un test à télécharger et des précisions supplémentaires sur cette méthode sont disponibles sur la page Développer sa résistance musculaire du site \"Le Crossfit en Français\"","DCM"]
[null,"For Time","d'une traite, sans récupération et aussi vite que possible.","D'une traite"]
[null,"Front Squat","Squat avec barre placée à l'avant du corps sur le thorax au niveau des clavicules.","Squat barre avant"]
[null,"Girls","Benchmarks portant des prénoms féminins . Il y a 4 catégories de girls: au poids de corps, avec des charges (kettlebell ou Medballs) mais sans barre, avec toutes charges et enfin exclusivement avec des barres"]
[null,"Hand Release Push Up","Pompe (voir push up) les mains sont soulevées du plancher pendant un moment en fin de flexion avant d'amorcer l'extension des bras.","Pompes mains relachées"]
[null,"Handstand Push-Up (HSPU)","En équilibre en appui manuel tendu renversé (éventuellement contre le mur), plier les coudes et descendre lentement jusqu'à ce que la tête touche le sol, puis pousser vers le haut jusqu'à ce que les bras soient droits. Un exercice plus simple consiste à effectuer le double de la quantité demandée en pompes classiques.","Pompe ATR"]
[null,"Hang Snatch","La barre est tenue au-dessous des hanches et est ensuite arrachée en Snatch. Voir la définition de snatch.","Arraché hanche"]
[null,"Hip Bridge Extensions","S'allonger sur le dos avec les genoux pliés et les pieds sur le sol. Soulever les hanches en extension complète tout en gardant le tronc et les fesses contractés. Redescendre lentement.","Relevé de bassin"]
[null,"Hollow Rock","S'allonger sur le dos. Soulever les jambes serrées et pointes de pieds tendues à quelques centimètres du sol. Étirer les bras au-dessus de la tête et les soulever aussi de quelques centimètres, en les maintenant droites et près des oreilles. Garder cette position et basculer d'avant en arrière en gardant le corps gainé. Cet exercice est souvent exécuté durant le warm-up, par exemple durant une séquence Tabata, couplé avec le Superman.","Balancé sur le dos"]
[null,"Jumping Jacks","L'exercice commence en position debout , les pieds rapprochés et les bras sur le côté. Il faut en même temps sauter et écarter les pieds en portant les bras au-dessus de la tête. On revient ensuite à la position de départ toujours en sautant et on recommence. Le jumping jack est souvent inclu dans des routines de fin d'échauffement, soit en séries, soit au temps sur un rythme Tabata .","Etoile"]
[null,"Jumping Lunges","A partir d'une position jambes écartées en fente, sauter d'une manière explosive en inversant rapidement la position des jambes avant et arrière.","Fentes sautées"]
[null,"Kettlebell","Grosse boule dotée d’une anse d'origine russe. Son autre nom est girya. Son poids varie de 4 à 32 kg; 16 kg est un poids moyen pour un homme; les femmes sportives choisiront plutôt 12 kg; 8 kg est un bon poids pour homme ou femme débutant le crossfit.","KB"]
[null,"Kettlebell Snatch","snatch d'un bras en utilisant une kettlebell (KB).","Arraché KB"]
[null,"Kettlebell Swing","Tenir la kettlebell à deux mains. Tout en gardant le buste gainé et le dos contracté, amorcer le balancé par les hanches vers l'arrière en faisant passer la kettlebell entre les jambes écartées. Ensuite, en utilisant l'élan, continuer le balancé vers l'avant et le haut et soulever la kettlebell jusqu'à hauteur des yeux.","Balancé KB"]
[null,"Knees to Elbows","Suspendu à une barre, soulever les genoux pour aller toucher les coudes.","Genoux vers coudes"]
[null,"L Sit","Equerre position gymnique dans laquelle tout le poids du corps repose sur les mains, avec le torse soutenu et légèrement en avant, les jambes tendues devant le corps.","Equerre"]
[null,"Lunge","Fente avant Garder le corps droit, avancer une jambe et toucher le sol avec l'autre genou Retourner à la position de départ et répéter avec l'autre jambe.","Fentes"]
[null,"Medicine Ball ou MedBall","Gros Ballon lesté pesant de 3 à 15 kg","MB"]
[null,"Medicine Ball Clean","Un clean (voir définition) en utilisant un MedBall.","Epaulé MB"]
[null,"MetCon ou Metabolic Conditioning workout","conditionnement métabolique. Généralement, la 3e partie du WOD après le warm-up et la partie technique (skill ou heavy).","Conditionnement métabolique"]
[null,"Mountain Climbers","Commencer en position push up. Fléchir une jambe jusqu'au coude en gardant l'autre jambe étendue derrière vous. Changer les jambes et répéter.","Grimper de montagne"]
[null,"Muscle Up","La position de départ est en suspension à la barre ou aux anneaux. Le muscle up est la combinaison d'une traction explosive qui permet aux coudes de passer au-dessus de la prise manuelle et d'une extension-bras ou dips. La position finale est en appui bras tendu.","Traction Dip"]
[null,"Overhead Squat","Squat avec charge tenue à bras tendu au-dessus de la tête. L'overhead squat peut être exécuté soit avec un ou deux haltères, soit avec une ou deux kettlebells, soit enfin avec une barre chargée d'haltérophilie.","Squat barre dessus tête"]
[null,"Overhead Walking Lunges","Marcher en fentes ou lunge (voir la définition) tout en tenant un poids (kettlebell, haltère ou medball) au-dessus de la tête à bras tendus.","Fente poids dessus tête"]
[null,"Pistol squat","Un squat à une jambe.","Squat 1 jambe"]
[null,"Plank (Core Hold)","Exercice de gainage Placer les avant-bras au sol avec les coudes sous les épaules et les bras parallèles au corps. En appui sur les pieds et les avant-bras en ligne droite garder le buste et les fessiers contractés. Ne pas fléchir les hanches.","Planche"]
[null,"PR","Record personnel.","RP"]
[null,"Pull Up","Traction complète à une barre , mains en pronation.","Traction"]
[null,"Push Jerk","Barre tenue en position finale de Clean {voir définition), amorcer une légère flexion de jambes pour passer sous la barre puis soulever la charge à bras tendus au-dessus de la tête Terminer en extension complète des jambes."]
[null,"Push Press","Barre tenue en position finale de Clean {voir définition) amorcer une légère flexion de jambes et tendre les bras au-dessus de la tête."]
[null,"Push Up","Placez les deux mains sur le sol à la largeur des épaules, les bras tendus. Le corps est droit et gainé en appui sur les orteils. Abaisser le corps en pliant les coudes tout en gardant le tronc et les fesses contractés et les avant-bras à un angle de 90 degrés sur le plancher. Une fois la poitrine en contact avec le sol, étendre les bras et pousser vers le haut dans la position de départ.","Pompe"]
[null,"Rep et no-rep","Abréviation de Répétition ; unité d'exécution d'un mouvement. Un No-Rep est une exécution non conforme au réglement.","Réussi - raté"]
[null,"Ring Dip","Un dip effectué sur les anneaux de gymnastique.","Dip anneau"]
[null,"RFT","Rounds For Time Compléter le nombre spécifié de rounds aussi vite que possible.","Tours le plus vite possible"]
[null,"Round","série d'exercices","Tour - circuit"]
[null,"Row","rameur.","Rameur"]
[null,"Scaler","modifier ou ajuster les charges et/ou les mouvements lors d'un WOD.","Ajuster"]
[null,"Set","série de répétitions d'un exercices","Série"]
[null,"Shoulder Press","Développé militaire Debout ou assis avec la barre sur l'avant des épaules ou deux haltères posées sur chacun des deltoides. Pousser la barre et tendre les bras en maintenant le bassin gainé. Le shoulder press est une variante plus facile (scalée) du Hand Stand Push Up pour les personnes redoutant la position tête en bas du HSPU","Devéloppé militaire debout ou assis"]
[null,"Sit Up","Allongez-vous sur le sol avec les genoux pliés et sur les côtés. Asseyez-vous tout en gardant un noyau engagé et la colonne vertébrale neutre. Toucher le sol derrière la tête puis devant les pieds.","Sit up"]
[null,"Skill","En Français Habileté . C'est la Partie technique de l'entraînement après le warm-up et avant le Metcon.","Habileté"]
[null,"Snatch","arraché en haltérophilie. En prises manuelles larges déplacer la barre du sol au dessus de la tête. Le snatch peut aussi être exécuté avec un kettlebell c'est le KB Snatch","Arraché"]
[null,"Squat","flexion des jambes partielle ou totale avec ou sans charge.","Squat"]
[null,"Sumo Deadlift High Pull (SDHP)","Soulevé de terre et tirage pour amener la barre ou le kettlebell au niveau du menton.","Soulevé de terre"]
[null,"Superman","Le Superman alterne en appui ventral une phase de contraction musculaire en extension dorso-lombaire et une phase de relâchement. L'extension peut être maintenue un court instant pour travailler le gainage dorsal. Cet exercice est souvent exécuté durant le warm-up, par exemple durant une séquence Tabata, couplé avec le Hollow Rock.","Superman"]
[null,"Tabata","Protocole d'entraînement à haute intensité de 20 secondes d'exercice suivi de 10 secondes de repos durant 4 minutes.","Tabata"]
[null,"Time Cap","Temps limite pour réaliser le WOD","Temps limite"]
[null,"Thruster","Squat et shoulder press enchainés avec une barre (en front squat) , des haltères ou des kettlebells","Squat-développé militaire"]
[null,"Toes to Bar ou T2B","En suspension à la barre porter les orteils à la barre.","Orteils vers barre"]
[null,"Tuck Jumps","Debout avec les genoux légèrement pliés. S'accroupir en quart de squat puis sauter aussi haut que possible en portant les genoux à la poitrine. Se réceptionner avec les genoux légèrement pliés pour amortir le choc et recommencer.","Saut groupé"]
[null,"Wall Balls","Le wall ball consiste à s'accroupir en position basse de squat avec un MedBall puis se lever et utiliser l'élan de l'extension des jambes pour projeter la balle et atteindre une cible sur le mur haute de 9 ou 10 pieds. La réception du ballon lesté est le signal d'une nouvelle répétition sans temps d'arrêt","Lancer de ballon au mur"]
[null,"Wall Walk ou wall climb","En position de push up les pieds contre un mur. Passer en appui manuel en montant progressivement les pieds sur le mur pour terminer en position d'équilibre tête en bas, face contre le mur et mains aussi proches du mur que possible.","Pompe vers ATR"]
[null,"Walking Lunge","Exécuter une fente avant ( lunge ) puis amorcer un pas en exécutant une deuxième fente avec l'autre jambe et continuer.","Fente avant marché"]
[null,"Warm up","Échauffement","Echauffement"]
[null,"WOD","abréviation de Workout of the day; C'est l'entraînement du jour. Il est toujours inédit et, en principe, inconnu avant d'entrer dans la box afin de développer les capacités d'adaptation des crossfitters.","Travail du jour"]
[null,"WorkOut","Entrainement","Entrainement"]

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[]
[null,"GROUPE 1",null,null,null,"Arnaud",null,null,null,null,null,null,null,null,"G",null,null,null,null,"Arnaud",null,null,null,null,null,null,null,null,"G",null,null,null,null,"Arnaud",null,null,null,null,null,null,null,null,"G",null,null,null,null,"Arnaud",null,null,null,null,null,null,null,null,"G",null,null,null,null,"Arnaud",null,null,null,null,null,null,null,null,"G",null,null,null,null,"Arnaud",null,null,null,null,null,null,null,null,"G",null,null,null,null,"Arnaud",null,null,null,null,null,null,null,null,"G"]
[]
[null,"/7 pts",null,"WOD imposé"]
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[]
[]
[null,"/7 pts",null,"WOD choisi"]
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[null,null,null,"pts attribués",{"$f":"G17+I17+L17+P17","v":2.25},null,{"$f":"SUM(H14:H16)","v":2.25},null,{"$f":"SUM(J14:J16)","v":0},null,null,{"$f":"IF($O$2=\"g\",VLOOKUP(O14,DEBUT!$CY$4:$DA$26,2,TRUE),IF($O$2=\"f\",VLOOKUP(O14,DEBUT!$CY$4:$DA$26,3,TRUE),\"\"))","v":0},null,null,null,{"$f":"IF($O$2=\"g\",VLOOKUP(P14,DEBUT!$CS$5:$CT$21,2,TRUE),IF($O$2=\"f\",VLOOKUP(P14,DEBUT!$CS$5:$CU$21,3,TRUE),\"\"))","v":0},null,null,{"$f":"U17+W17+Z17+AD17","v":2.25},null,{"$f":"SUM(V14:V16)","v":2.25},null,{"$f":"SUM(X14:X16)","v":0},null,null,{"$f":"IF($O$2=\"g\",VLOOKUP(AC14,DEBUT!$CY$4:$DA$26,2,TRUE),IF($O$2=\"f\",VLOOKUP(AC14,DEBUT!$CY$4:$DA$26,3,TRUE),\"\"))","v":0},null,null,null,{"$f":"IF($O$2=\"g\",VLOOKUP(AD14,DEBUT!$CS$5:$CT$21,2,TRUE),IF($O$2=\"f\",VLOOKUP(AD14,DEBUT!$CS$5:$CU$21,3,TRUE),\"\"))","v":0},null,null,{"$f":"AI17+AK17+AN17+AR17","v":2.25},null,{"$f":"SUM(AJ14:AJ16)","v":2.25},null,{"$f":"SUM(AL14:AL16)","v":0},null,null,{"$f":"IF($O$2=\"g\",VLOOKUP(AQ14,DEBUT!$CY$4:$DA$26,2,TRUE),IF($O$2=\"f\",VLOOKUP(AQ14,DEBUT!$CY$4:$DA$26,3,TRUE),\"\"))","v":0},null,null,null,{"$f":"IF($O$2=\"g\",VLOOKUP(AR14,DEBUT!$CS$5:$CT$21,2,TRUE),IF($O$2=\"f\",VLOOKUP(AR14,DEBUT!$CS$5:$CU$21,3,TRUE),\"\"))","v":0},null,null,{"$f":"AW17+AY17+BB17+BF17","v":2.25},null,{"$f":"SUM(AX14:AX16)","v":2.25},null,{"$f":"SUM(AZ14:AZ16)","v":0},null,null,{"$f":"IF($O$2=\"g\",VLOOKUP(BE14,DEBUT!$CY$4:$DA$26,2,TRUE),IF($O$2=\"f\",VLOOKUP(BE14,DEBUT!$CY$4:$DA$26,3,TRUE),\"\"))","v":0},null,null,null,{"$f":"IF($O$2=\"g\",VLOOKUP(BF14,DEBUT!$CS$5:$CT$21,2,TRUE),IF($O$2=\"f\",VLOOKUP(BF14,DEBUT!$CS$5:$CU$21,3,TRUE),\"\"))","v":0},null,null,{"$f":"BK17+BM17+BP17+BT17","v":2.25},null,{"$f":"SUM(BL14:BL16)","v":2.25},null,{"$f":"SUM(BN14:BN16)","v":0},null,null,{"$f":"IF($O$2=\"g\",VLOOKUP(BS14,DEBUT!$CY$4:$DA$26,2,TRUE),IF($O$2=\"f\",VLOOKUP(BS14,DEBUT!$CY$4:$DA$26,3,TRUE),\"\"))","v":0},null,null,null,{"$f":"IF($O$2=\"g\",VLOOKUP(BT14,DEBUT!$CS$5:$CT$21,2,TRUE),IF($O$2=\"f\",VLOOKUP(BT14,DEBUT!$CS$5:$CU$21,3,TRUE),\"\"))","v":0},null,null,{"$f":"BY17+CA17+CD17+CH17","v":2.25},null,{"$f":"SUM(BZ14:BZ16)","v":2.25},null,{"$f":"SUM(CB14:CB16)","v":0},null,null,{"$f":"IF($O$2=\"g\",VLOOKUP(CG14,DEBUT!$CY$4:$DA$26,2,TRUE),IF($O$2=\"f\",VLOOKUP(CG14,DEBUT!$CY$4:$DA$26,3,TRUE),\"\"))","v":0},null,null,null,{"$f":"IF($O$2=\"g\",VLOOKUP(CH14,DEBUT!$CS$5:$CT$21,2,TRUE),IF($O$2=\"f\",VLOOKUP(CH14,DEBUT!$CS$5:$CU$21,3,TRUE),\"\"))","v":0},null,null,{"$f":"CM17+CO17+CR17+CV17","v":2.25},null,{"$f":"SUM(CN14:CN16)","v":2.25},null,{"$f":"SUM(CP14:CP16)","v":0},null,null,{"$f":"IF($O$2=\"g\",VLOOKUP(CU14,DEBUT!$CY$4:$DA$26,2,TRUE),IF($O$2=\"f\",VLOOKUP(CU14,DEBUT!$CY$4:$DA$26,3,TRUE),\"\"))","v":0},null,null,null,{"$f":"IF($O$2=\"g\",VLOOKUP(CV14,DEBUT!$CS$5:$CT$21,2,TRUE),IF($O$2=\"f\",VLOOKUP(CV14,DEBUT!$CS$5:$CU$21,3,TRUE),\"\"))","v":0}]
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[]
[null,"/3 pts",null,"Juge","Débrouillé",null,null,null,null,null,null,null,null,null,null,null,null,null,"Débrouillé",null,null,null,null,null,null,null,null,null,null,null,null,null,"Débrouillé",null,null,null,null,null,null,null,null,null,null,null,null,null,"Débrouillé",null,null,null,null,null,null,null,null,null,null,null,null,null,"Débrouillé",null,null,null,null,null,null,null,null,null,null,null,null,null,"Débrouillé",null,null,null,null,null,null,null,null,null,null,null,null,null,"Débrouillé"]
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[]
[]
[null,null,null,"NOTE FINALE",{"$f":"E25+E21+E17+E9","v":14},null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"S25+S21+S17+S9","v":14},null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"AG25+AG21+AG17+AG9","v":14},null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"AU25+AU21+AU17+AU9","v":14},null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"BI25+BI21+BI17+BI9","v":14},null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"BW25+BW21+BW17+BW9","v":14},null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"CK25+CK21+CK17+CK9","v":14}]

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[null,null,null,"PROJET DE CYCLE"]
[null,null,"CYCLE DE DECOUVERTE","Comprendre et réaliser une séance complète articulant différentes phases et exercices afin de performer et se dépasser. \nEtre capable de corriger un camarade et l'aider à progresser."]
[null,"ATTENDUS",null,"S1","S2","S3","S4","S5","S6","S7","S8","CCF","RATTRAPAGE"]
[null,"A1","Construire un WOD cohérent","WOD proposé par l'enseignant",null,"Adaptation des exercices selon les capacités de chacun",null,"Choix des exercices par les éléves selon des critères définis par l'enseignant"]
[null,"A2","S'échauffer en autonomie (WARM UP)","Suivre les consignes de l'enseignant pour s'échauffer en toute sécurité",null,null,null,"Echauffement en autonomie"]
[null,"A3","Agir en sécurité (SKILL)","Bien comprendre les consignes concernant les postures et les réalisations des exercices proposés. Maitriser la progression des niveaux de réalisation pour faire des choix d'exercices adaptés à son niveau."]
[null,"A4","Maitriser les exercices réalisés (postures, mouvements, respiration, vitesse d'exécution, …)","Progression constante sur le niveau de difficulté de réalisation des exercices. Commencé par des exercices essentiels et accessibles pour ensuite augmenter le difficulté de réalisaiton selon les progrès des élèves."]
[null,"A5","Corriger, aider et valider les réalisations d'un partenaire","Corrections réalisées par l'enseignant",null,"Puis aider par la tablette",null,"Puis en autonomie grâce à une meilleure compréhension des critères (avec aide l'esneignant possible)"]
[null,"A6","Récupérer de sa séance : gainage, mobilité","Guidé par l'enseignant"]
[null,"A7"]
[null,null,"THEME D'ENTRAINEMENT","Découverte et travail de posture","Découverte et travail de posture","Posture,répétitions ou  charge* adaptée à mes capacités et aptitudes","Déterminer la posture, les répétitions ou la charge* adaptée à mes capacités et aptitudes","Affiner son conditionnement métabolique et sa stratégie","Affiner son conditionnement métabolique et sa stratégie","PREPA CCF","PREPA CCF"]
[null,null,"SKILL","Squat","Squat","push up","pull up","swing","cordes","au choix","au choix "]
[null,null,"WARM UP","jeux sans matériel","roxanne","tabata","chenille ","hypoglouton","sally up / jeu de l'oie / ronde"]
[null,null,"FORCE",0,0,1,1,1,2]
[null,null,"CARDIO","3+","3+","2+","2+","2+","1+"]
[null,null,"WOD DU JOUR","Cardio","C+Gym","C+G","C+G+Haltéro","C+G+H","C+G+H"]
[null,null,"FORME DE METCON","EMOM","EMOM","FOR TIME","FOR TIME","AMRAP","AU CHOIX"]
[null,null,"MOBILITE","sans matériel","Elastique","Elastique","poids","balle et poids","YOGA"]

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[null,"GROUPE 3"]
[null,"Claudine"]
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[null,null,null,"AMRAP",6,"tours","AMRAP",6,"tours","AMRAP",6,"tours","AMRAP",6,"tours","AMRAP",6,"tours","AMRAP",6,"tours","AMRAP",6,"tours","AMRAP",6,"tours","AMRAP",6,"tours","AMRAP",6,"tours","AMRAP",6,"tours","AMRAP",6,"tours"]
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[null,"Exos/Réps",null,"Exos","Réps",null,"Exos","Réps",null,"Exos","Réps",null,"Exos","Réps",null,"Exos","Réps",null,"Exos","Réps",null,"Exos","Réps",null,"Exos","Réps",null,"Exos","Réps",null,"Exos","Réps",null,"Exos","Réps",null,"Exos","Réps"]
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[null,null,2,"Tractions",6,2,"KB swing",10,2,"Squat (back)",20,2,"Tractions",6,2,"Tractions",6,2,"Tractions",6,2,"Tractions",6,2,"Tractions",6,2,"Tractions",6,2,"Tractions",6,2,"Tractions",6,2,"Tractions",6,2]
[null,null,3,"Squat (air)",18,3,"Push jerk",10,3,"Planche",20,3,"Squat (air)",18,3,"Squat (air)",18,3,"Squat (air)",18,3,"Squat (air)",18,3,"Squat (air)",18,3,"Squat (air)",18,3,"Squat (air)",18,3,"Squat (air)",18,3,"Squat (air)",18,3]
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{"sheet":"EXOSMETHODES","index":12,"n_rows":1755,"n_cols":10,"rows_kept":1755,"cut":false,"hidden":false,"merged":[]}
["METHODES","IMAGES 1","IMAGES 2","Muscles sollicités","Position départ","Réalisation","Respiration","PARTIE DU CORPS"]
["LAFAY H.","IMAGES","IMAGES 2","Muscles sollicités","Position Départ","Réalisation","Respiration","Colonne2","Colonne3","Colonne4"]
["A",null,null,"PECTORAUX- TRICEPS -EPAULES","Les mains et les pieds sont posés au sol. Le corps entier est bien droit et tendu. L'écartement entre les mains est d'neviron 2 fois la largeur des épaules.","Il faut descendre en pliant les bras jsuq'à ce que la poitrine touche presque le sol, puis remonter en tendant les bras.","Inspirez en descendant. Soufflez en montant."]
["A1",null,null,"PECTORAUX- TRICEPS -EPAULES","Vos mains, écartées de 2 fois la largeur des épaules, sont en appui sur 2 chaisses. Votre corps est tendu, bien droit (et non cambré). Vos pieds sont en apui sur une 3ème chaise.","En inspirant, descendez le plus bas possible (sans exagérer pour ne pas vous blesser). En soufflant, remontez en tendant les bras. Gardez en pemanence votre corps droit et tendu. "]
["A10",null,null,"EPAULES - PECTORAUX - TRICEPS","idem A7 (Vos mains, écartées de la largeur des épaules, sont en appui sur 2 chaisses. Votre corps est tendu, bien droit (et non cambré). Vos pieds sont en appui sur une 3ème chaise.). Cependant, cependant, vous devez ici faire un mouvement circulaire au lieu de descendre bien droit. Imaginez que vos épaules sont un axe autour duquel tourne votre corps. Dans le même temps vus montez et descendez (vous fléchissez et tendez les bras)."]
["A11",null,null,"EPAULES - PECTORAUX - TRICEPS","sens inverse de A10"]
["A12",null,null,"PECTORAUX PARTIE CENTRALE) - TRICEPS - EPAULES","Utilisez 2 chaises ( ou 2 supports d'environ 45 cm de haut) et un meuble d'1-1,10m. L'écart entre les mains est de 40cm. Gardez le corps droit. Inspirez en descendant, soufllez en montant."]
["A2 ",null,null,"PECTORAUX- TRICEPS -EPAULES","Les mains sont posées à plat sur 2 chaisses. 2x largeur épaules. Pieds posés sur un support situé à environ 1m du sol. Le corps est tendu, bien droit. NE jamais cambrer même quand l'ex devient difficile!",null,"Inspirez en descendant le plus bas possible. Souffler en remontantn jusqu'à ce que les bras soien tendus."]
["A3",null,null,"MILIEU DE LA POITRINE-TRICEPS","Vos mains en appui sur un support sont distantes de 40 cm. Le support est haut d'environ 45 cm.","En inspirant, descendez jsuqu'à ce que votre poitrine touche le support. En soufflant, revenez au point de départ en tendant les bras"]
["A4",null,null,"MILIEU DE LA POITRINE-TRICEPS","Vos mains en appui sur un support sont distantes de 40 cm. Le support est haut d'environ 35 cm.","En inspirant, descendez jsuqu'à ce que votre poitrine touche le support. En soufflant, revenez au point de départ en tendant les bras"]
["A5",null,null,"MILIEU DE LA POITRINE-TRICEPS","Vos mains en appui sur un support sont distantes de 40 cm. Le support est haut d'environ 25 cm.","En inspirant, descendez jsuqu'à ce que votre poitrine touche le support. En soufflant, revenez au point de départ en tendant les bras"]
["A6",null,null,"MILIEU DE LA POITRINE-TRICEPS","vos mains et vos pieds reposent sur 2 supports de 15 cm min. Possible au sol mais descendez bien jusqu'à ce que la poitrine touche vos mains."]
["A7",null,null,"PECTORAUX- TRICEPS -EPAULES","Vos mains, écartées de la largeur des épaules, sont en appui sur 2 chaisses. Votre corps est tendu, bien droit (et non cambré). Vos pieds sont en appui sur une 3ème chaise."]
["A8",null,null,"PECTORAUX ( partie basse)","Vos mains, écartées de la largeur des épaules, sont en appui sur 2 chaisses. Votre corps est tendu, bien droit (et non cambré). Vos pieds sont en appui au sol"]
["A9",null,null,"TRICEPS - PECTORAUX (partie centrale) - EPAULES","Pompes très serrées, mais sur un un support de 20 cm environ et pieds sur un supoort de 45 cm. ","Pliez les bras en inspirant pour aller toucher le support avec le haut de la poitrine, tendez les pour remonter en soufflant. L'écart entre les mains doit être de 15 cm max. le corps doit rester droit pdt le mouvement. "]
["B",null,null,"PECTORAUX (Partie latérale haute) - EPAULES - TRICEPS","EN appuis sur 2 barres (hauteur 1m) écartées d'environ 63 cm, faites une flexion des bras sans que vos pieds ne touchent le sol.","Inspirez dans la flexion (en descendant) et soufller dans l'extension (la montée)"]
["B1",null,null,null,"Bras tendus en appui sur les 2 barres, descendez pour vous arrêtez à la moitié du mouvement, puis remontez en tendant les bras. Lorsque vous êtes à la moitié du mouvement, vos bras sont parallèles au sol? Inspirez en descendant, souffler en remontant."]
["B2",null,null,"PECTORAUX - EPAULES","Prenez comme référence la demi-flexion de B1. A ce moment vos bras sont parallèles. Une répétition de B2 consiste à descendre un peu en dessous de la parallèle et à rmeonter un peu au dessus sans tendre les bras. Il ne faut jamais descendre à fond ni remonter complètement. ALler le plus vite possible."]
["C",null,null,"MILIEU DU DOS - BICEPS","Prenez la barre à pleines mains. La distance entre vos mains correspond à la largeur des épaules. La paume de la main est tournée vers votre visage. Suspendez vous, les bras tendus. Inspirez. En soufflant, montez votre menton au-dessus de la barre. inspirez en descendant. Soufflez en remontant. ","Ne tendez pas trop le cou en arrière"]
["C1",null,null,"MILIEU DU DOS - BICEPS","Sautez pour démarrer le mouvement en ayant le menton au dessus de la barre. En inspirant, descendez pour ne faire que la moitié du mouvement (bras parallèles au sol). En soufflant, remontez. "]
["C2",null,null,"MILIEU DU DOS - BICEPS","Reprenez la technique décrite pour C1. cette fois, vous allez desncedre un peu plus bas que la position moyenne et remonter un peu plus haut. Ne tendez pas les bras en bas, ne montez pas le menton au dessus de la barre. Inspirez en descendant, soufflez en remontant. Allez le plus vite possible."]
["C3",null,null,"MILIEU DU DOS - BICEPS","Reprenez la technique tuilisée pour C. Ne faites que les 2 tiers du mouvement. Autrement di, vous descendez assez bas mais sans tendre les bras."]
["C4",null,null,"EPAISSEUR DU DOS - BICEPS","Vos jambes sont repliées ; vos pieds, assez rapprochés, sont sous vos fesses. Vos genoux sont bien écartés. Vos paumes sont tournées vers vous. Vous devez toucher la barre (80-110cm du sol) avec le bas de vos pectoraux. Vous devez cambrer le haut de votre dos en vous rapprochant de la barre sans rejeter la tête en arrière. Si vous craignez de vous cogner la tête en redescendant ou de lacher la barre, placer au sol un matelas ou des coussins."]
["C5",null,null,"EPAISSEUR DU DOS - BICEPS","Reprenez la technique et la respiration expliquées pour C4. Seule la position des jambes changent (tendues en traction)."]
["C6",null,null,"EPAISSEUR DU DOS - BICEPS","Reprenez la technique et la respiration expliquées pour C4. Placez vos pieds sur une chaisse (45 cm)."]
["C7",null,null,"EPAISSEUR DU HAUT DU DOS","Technique et respiration identiques à C4. Seule la posisiton des mains changent. Les paumes sont tournées vers l'avant. "]
["C8",null,null,"EPAISSEUR DU HAUT DU DOS","Respiration identique à C4. Position des jambes identiques à C5 (tendues en traction). Position des mains, paumes vers l'avant (C7)."]
["C9",null,null,null,"Respiration identique à C4. Jambes surelevées (45cm). Paumes vers l'avant."]
["D",null,null,"TRICEPS","Vous avez besoin de 2 chaises. Les mains aggripent le bord. Vos talons, quasiment jints, reposent sur l'autre chaise. Les jambes sont légèrement pliées. Les chaises sont alignées, face à face, distantes d'environ 1m. Inspirez en pliant les bras afin de descendre le plus bas possible. Tendez les bras pour remonter en soufflant."]
["E",null,null,"CUISSES - FESSIERS","Debout dans le cadre de la porte auquel vous vous tenez avec les 2 mains. La prise est à la hauteur de la taille. Vous vous accrochez à peine. Ne serrez pas trop fort les montants, prenez les plutot du bout des doigts. Si on considère que vous avez fait la moitié quand votre cuisse est  parallèle au sol, alors il va falloir descendre encore moins bas. Ne faite qu'une petite flexion puis remontez, la jambe tendue. Recommencez. Inspirez en descendant, soufller en remontant.","Exercez une jambe puis l'autre"]
["E1",null,null,"CUISSES - FESSIERS","Debout dans le cadre de la porte, vous vous tenez aux montants, les mains à la hauteru de la taille. Ne serrez pas trop fort les montants. Il s'agit en effet de ne pas trop s'aider avec les bras quand vous vous relevez. Descendez en inspirant jusqu'à ce que votre cuisse soit parallèle  au sol, puis remontez en soufflant. Pliez légèrement la jambe qui ne travaille pas en la levant devant vous afin qu'elle ne touche pas le sol lors d ela flexion. ","Gardez le droit assez droit masi penchez vers l'avant. Ne cambrez pas surtout quand vous arrivez en haut. "]
["E2",null,null,"CUISSES - FESSIERS","Reprenez la technique décrite en E1. vous allez cette fois descendre e plus bas possible, puis vous allez remontez jambe tendue."]
["E3",null,null,"CUISSES - FESSIERS","Idem E1. Il s'agit cette fois de descendre un peu plus bas que la position moyenne mais sans descendre tout en bas. Ensuite vous remontez sans tendre la jambe. I lfaut aller très vite sans jamais vous relevez complètement. Inspirez en descendant, expirez en remontant. La jambe qui ne travialle pas ne doit pas toucher le sol."]
["E4",null,null,"CUISSES - FESSIERS","Debout les jambes bien écartées. Pliez la jambe droite en gardant la jambe gauche tendue. Descendez ensuite en inversant. Recommencez. Faire cela le + longtemps possible de façon à atteindre une durée max de 3' sans aucune pause."]
["E5",null,null,"CUISSES - FESSIERS","Idem E4 mais que d'une jambe par série de 3' max."]
["E6",null,null,"CUISSES - FESSIERS","Tenez vous debout, les pieds très rapprochés et parallèle. En inspirant, pliez les jambe et descendez le plus bas possible. Une fois en bas, tenez 2\" afin d'étirer les muscles puis remontez. Faites cela pendant 1' (sans compter). Ensuite, sans vous arrêtez, écartez un peu les pieds, la pointe des pieds étant orientée vers l'extérieur. Descendez en inspirant, le plus bas possible, en restant 2\" en bas à chaque réps, et remontez. idem pieds encore plus écartés."]
["E7",null,null,"CUISSES - FESSIERS","C'est le même principe que pour E2. Cependant, vous devez ici vous positionnez dos à un mur. En descendant, vos mains viennent s'appuyer une fraction de seconde sur le mur afin de vous stabiliser. Remontez en forçant sur la cuisse sans vous servir des bras. Ne descendez pas complètement. Faites les 2/3 du mouvement complet. Vous debez desendre bien en dessous de la parallèle (plus bas que la position basse de E1) mais sans plier complètement la jambe. Garder le crops bien droit pendant le mouvement. Ne pas vrillez pas le corps, ne vous tordez pas. "]
["F",null,null,"CUISSES - FESSIERS","Bondissez, sautez en l'air, le plus verticalement possible. Atterrissez sur le 1er tiers de la plante des pieds afin d'amortir le choc en pliant les jambes. Lorsque vous atterrrissez, pliez les jambes jusqu'à ce que vos cuisses soient parallèles au sol. Immédiatement, sans temps d'arrêt, sautez à nouveau en l'air. Autrement dit, à peine arrivé au sol, vous bondissez. Dès que vos cuisses sont parallèles au sol, vous les détendez comme un ressort pour quitter le sol à nouveau. \nQuand vous êtes en l'air, vos jambes restent légèrement pliées. Ne tendez pas violemment vos jambes pour monter plus haut. Vous risquez de vous blesser les reins. la pliure des jambes est naturelle, il suffit de ne pas tendre les jambes en fin de saut. ","Ne retombez jamais les pieds à plat au sol ou sur les talons. Ne retombez jamais les jambes tendues."]
["F1",null,null,"CUISSES - MOLLETS","Tenez vous assis le dos appuyé contre un mur. Vos cuisses sont parallèles au sol. Tenez le plus longtemps possible.Peu à peu vous parviendrez à atteindre l'objectif qui est de tenir 3' sans bouger."]
["G"]
["H"]
["I"]
["I1"]
["I2"]
["I3"]
["I4"]
["I5"]
["I6"]
["I7"]
["I8"]
["J"]
["J1"]
["J2"]
["J3"]
["K"]
["K1"]
["K2"]
["K3"]
["L"]
["M"]
["N"]
["O"]
["P"]
["Q"]
["Q1"]
["Q2"]
["R"]
["S"]
["T"]
["U"]
["V"]
["W"]
["X"]
["Y"]
["Z"]
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["CROSSFIT","Images","Partie du corps","Muscles sollicités","Position de départ","12","2","3","Respiration","Colonne5"]
[0]
["Arraché - KB snatch",null,null,null,"Debout - KB au sol","Squat (dos droit-pieds écartés)","KB à hauteur d'épaule","Bras tendus au dessus de la tête"]
["Bicyclette",null,null,null,"Allongé en appui sur les fesses","Epaule décollées du sol","Genou touche le coude"]
["Burpees",null,null,null,"Debout","Position accroupie-Position pompe (descendre contact poitrine-sol)","Saut corps droit","Mains qui claquent au-dessus de la tête"]
["Burpull","Burpee \n+ \nTraction",null,null,"Debout","Position accroupie-Position pompe (descendre contact poitrine-sol)","Saut pour attraper la barre","Menton au-dessus de la barre"]
["Clean",null,null,null,"Squat (dos droit-pieds écartés)","Squat (dos droit-pieds écartés)","Barre à hauteur de bassin crops droit","Barre sur les épaules"]
["Corde à sauter",null,null,null,"Debout","Corde passe sous les pieds ","et par dessus de la tête"]
["Corde à sauter double tour",null,null,null,"Debout","La corde passe 2 fois sous les pieds avant qu'ils ne retouchen tle sol"]
["Course",null,null,null,"Prêt à partir","Course avec foulée adaptée à la vitesse"]
["Crunch",null,null,null,"Au sol. Dos en appuis. Genoux fléchis","Epaules décollées du sol","Regard fixé sur un point haut","Bras tendus qui dépassetn les genoux"]
["Dead lift",null,null,null,"Debout_ Barre au sol","Barre proche des chevilles","Enfiler son pantalon","Barre contact bassin (dos droit)"]
["Dips Pec",null,null,null,"Monter en appuis sur la barre","Bras en appuis sur la barre","Descendre épaules en dessous des coudes"]
["Dips triceps",null,null,null,"En appuis mains sur un banc","Position de la chaise (genouxs à 90°, alignement pieds-genoux), mains en appui en arrière sur un banc.","Fesses qui descendent en dessous des genoux","Bras à 45 degrés"]
["Donkey kick",null,null,null,"A 4 pattes.","Aligner épaules et mains, bassin/genoux.","Monter genoux au niveau du bassin ","Dos droit, respecter la hauteur du genou."]
["Fente avant",null,null,null,"Debout","Dos droit","Appuis avant avancé","Genou jambe arrière touche le sol"]
["Fentes sautées",null,null,null,"Debout","Dos droit","Saut","Genou jambe arrière touche le sol"]
["Gainage 1 main 1 genou",null,null,null,"A 4 pattes.","Décollé une main et un pied","Dos droit","Equilibre"]
["Gainage obliques",null,null,null,"Allongé sur le côté","Corps aligné","Coude sous l'épaule","Bras tendu au dessus de la tête"]
["Genou vers coude",null,null,null,"En suspension.","Bras tendus","Remonter les genoux à la barre"]
["Hang snatch",null,null,null,"Debout-Haltère au sol","Descendre en squat","Amener l'haltère au dessus de la tête-Squat"]
["Hollow rock",null,null,null,"Allongé sur le dos.","bras tendus au dessus de la tête.","Jmabes tendues - Pieds décollés","Réaliser une bascule en restant gainé"]
["HRPU",null,null,null,"Position de planche en appui sur les mains.","Corps gainé","Descente : décoller mains et pieds su sol","Remonter bras tendus"]
["Jump Box",null,null,null,"Au sol. ","Sauter sur la caisse","Se redresser sur la caisse","Sauter pied joint"]
["Jump squat",null,null,null,"Debout","Squat ","Saut","Squat "]
["Jumping jack",null,null,null,"Debout droit","Saut jambe en étoile","Bras au dessus de la tête"]
["KB swing",null,null,null,"Debout","Squat","Amner la Kb au niveau des épaules - Bras tendus","Amortir la redescente"]
["L-sit- Equerre",null,null,null,"En appui brachial sur un support.","Corps en équerre","Pieds décollés du sol","Buste droit"]
["Leg Raises",null,null,null,"Allongé sur le dos","Amener jambe à 90°"]
["Marche ours",null,null,null,"A 4 pattes ","Déplacement pieds-mains au sol"]
["Montée genou",null,null,null,"Debout","Genoux au dessus des hanches"]
["Mountain climbers",null,null,null,"EN position de pompe"]
["Muscle up",null,null,null,"En suspension sur barre fixe, bras tendus.","Effectuer un mouvement de balancier vers l'avant avec les jambes puis utiliser l'élan vers l'arrière pour atteindre la position d'appui sur la barre.                   N1 : départ sauté sur une box? N2 : élastique?","Bassin collé à la barre. Bras tendu en appui au dessus de la barre à la fin du mouvement."]
["Orteils vers barre",null,null,null,"En suspension, bras tendus, sur la barre fixe.","N1 : remonter les pieds à 90° au niveau de la hanche. N2 : remonter les pieds au niveau de la poitrine. N3 : remonter les pieds à la barre.","Bras tendu, respecter la hauteur des pieds. Revenir corps tendu en phase basse. Ne pas se cambrer."]
["Pistol",null,null,null,"Debout sur un pied","Descendre en squat sur une jambe","Jambe équilibratrice à l'horizontale","Bras tendus à l'horizontale"]
["Planche",null,null,null,"Corps gainé en appuis sur les coudes et les pieds. "," Alignement épaule-bassin"," Tenir cette position sans bouger "]
["Pompes",null,null,null,"Position de planche en appui sur les mains.","Crops gainé à l'horizontale","Poitrine touche le sol","Bras tendus en fin de poussée"]
["Pompes ATR-HSPU",null,null,null,"ATR","Tête touche le sol.","Bras tendus en fin de poussée"]
["Pompes genoux",null,null,null,"Position de planche en appui sur les mains et les genoux."," Plier les bras pour amener la poitrine au sol. Repousser le sol pour remonter gainé.","La poitrine touche le sol.","Bras tendus en fin de poussée"]
["Pompes sautées",null,null,null,"Position de planche en appui sur les mains."," Plier les bras pour amener la poitrine au sol..","Forte impulsion pour taper dans les mains","Amortir la redescente"]
["Push jerk",null,null,null,"Debout. Barre sur les épaules","Amener la barre au dessus de la tête","Bras tendus (dos droit)","Une jambe se déplace en avant"]
["Push Press",null,null,null,"Debout-Barre sur les épaules","Squat","Amener la barre au dessus de la tête","Bras tendus-Dos droit"]
["Relevé de bassin",null,null,null,"Allongé sur le sol. Genoux fléchis","Relevé le bassin","Alognement buste-fessiers-cuisses"]
["Relevé de genoux",null,null,null,"En suspension sous une barre","Amener les genoux au dessus du bassin","Contrôler la redscente des jambes"]
["Ring Dip",null,null,null,"Bras en extension en appuis sur les anneaux. E","Plier les bras  en faisant descendre le buste vers l'avant, les coudes restent alignés par rapport aux mains. ","Les coudes ne bougent pas. Alignement mains/coudes. ","Remontée en extension complète."]
["Saut grenouille",null,null,null,"Debout","Descendre accroupi 4 appuis","Sauter vers l'avant","Amortir la réception"]
["Sauts groupés",null,null,null,"Debout","Saut groupé","Genoux au dessus des hanches"]
["SDHP",null,null,null,"Debout. Barre au sol","Squat puis Ameer la barre au bassin en enfilant son pantalon","Amener la barre au niveau du menton","Dos droit"]
["Shoulder Press",null,null,null,"Debout","Dos droit","haltères au niveau des épaules","Bras tendus au dessus de la tête"]
["Sit up",null,null,null,"Allongé sur le dos. Jambes fléchies","Mains derrière la tête. Bras tendus","Mains qui touchent le sol devant les pieds"]
["Sit up",null,null,null,"Allongé sur le dos. Jambes fléchies","Mains derrière la tête. Bras tendus","Mains qui touchent le sol devant les pieds"]
["Soulevé pneu",null,null,null,"Debout","Descendre en squat","Passer les mains sous le pneu","Se redresser pour faire tourner le pneu vers l'avant"]
["Squat (air)",null,null,null,"Debout","Bras à l'horizontale à hauteur d'épaule","Pieds écartés légèrement plus que la largeur d'épaules. Pieds tournés légèrement vers l'extérieur","Bassin qui descend en dessous des hanches. Dos droit"]
["Squat (back)",null,null,null,"Debout. Barre en appui derrière les épaules","Pieds écartés légèrement plus que la largeur d'épaules. Pieds tournés légèrement vers l'extérieur","Bassin qui descend en dessous des hanches."," Dos droit"]
["Squat (front)",null,null,null,"Debout. Barre en appui devant les épaules","Pieds écartés légèrement plus que la largeur d'épaules. Pieds tournés légèrement vers l'extérieur","Bassin qui descend en dessous des hanches."," Dos droit"]
["Squat KB",null,null,null,"Debout. KB maintenu devant la poitrine","Pieds écartés légèrement plus que la largeur d'épaules. Pieds tournés légèrement vers l'extérieur","Bassin qui descend en dessous des hanches."," Dos droit"]
["Squat Overhead",null,null,null,"Debout. Barre au dessus de la tête","Pieds écartés légèrement plus que la largeur d'épaules. Pieds tournés légèrement vers l'extérieur","Bassin qui descend en dessous des hanches."," Dos droit"]
["Star Jump",null,null,null,"Positon légèrement accroupie","Saut","Jambes et bras en étoile"]
["Superman",null,null,null,"Allongé sur le ventre,"," bras en extension au-dessus de la tête, corps gainé.","Pieds décollées","Décoller bras et pieds 15 cm du sol"]
["Thruster",null,null,null,"Debout. Haltères sur les épaules","Descente en squat (dos droit)","Se redresser debout. Haltère au dessus de la tête","Bras tendus"]
["Tractions",null,null,null,"Suspendu à la barre, bras en extension, grip très haut (poignets cassés). ","Traction pour amener le menton  au-dessus de la barre.","Descente bras tendus"]
["Twist russe",null,null,null,"Assis sur les fesses. ","Pieds décollés du sol","Rotation buste pour toucher le sol alternativement à droite et à gauche"]
["V ups",null,null,null,"Allongé sur le dos, bras tendus derrière  la tête.","Corps en V. Mains touchent les pieds","Jambes tendues si possible"]
["Wall ball",null,null,null,"Squat. Ballon dans les mains devant la poitrine","Se redresser debout","Lancer le ballon à la hauteur indiquée","Amortir la réception du ballon"]
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["WOD Women","Images","Partie du corps","Muscles sollicités","Position de départ","Réalisation","Respiration","Colonne3","Colonne4","Colonne5"]
["AB bikes",null,"TF"]
["Balance Ball Crunches"]
["Balance Ball Sit up"]
["Barbell Hip Thruster"]
["Barbell Military Press"]
["Barbell Squat"]
["Bench Glute Raise"]
["Bench Leg Raises",null,"Brule graisse"]
["Bent Over Lateral Single Leg Raises"]
["Bent Over one Arm"]
["Bent over Row",null,"COURBES"]
["Boxing Jabs"]
["Bulgarian Split Squats",null,"BB"]
["Burpees"]
["Chair Glute Bridge"]
["Clapping Push Ups"]
["Crunch",null,"TF"]
["Crunches"]
["DB Biceps Curl"]
["DB Obliques Crunches"]
["DB Renegade Rows"]
["DB Seated Military Press "]
["DB Skull Crusher"]
["DB Squat And Press"]
["DB Steps Up"]
["Deadlift",null,"COURBES"]
["Dips triceps"]
["Donkey Kicks",null,"BB"]
["Dumbell bent Over Row",null,"Brule Graisse"]
["Flutter Kicks"]
["Forward Lunge with Twist",null,"Taille fine ABS et obliques"]
["Frog Jump"]
["Front Dumbell Raise",null,"Brule graisse"]
["Garhammer Raise",null,"TF"]
["Glute bridge to Leg raise ",null,"TF"]
["Glutes Brides"]
["Goblet Squat"]
["High Donkey Kick"]
["High Knees",null,"COURBES"]
["High Plank Walk"]
["Hip Thruster 2",null,"TF"]
[null,null,"BB"]
["Hover Lunge To Glute Raise "]
["Jacknife from liying Flat",null,"COURBES"]
["Jump Lunges",null,"BB"]
["Jump Squat"]
["Lateral Lunges"]
["Leg Extension"]
["Lune DB Shoulder Press",null,"COURBES"]
["Mountain climbers"]
["Oblique Raises",null,"BB"]
["On side Leg Crossovers",null,"BB"]
["One knee Push ups",null,"COURBES"]
["One Leg Cable Kickback"]
["One Leg Row",null,"BB"]
["One side Leg Crossovers"]
["One Side Leg Raises"]
["Opposite Leg and Arm"]
["Peck Fly",null,"COURBES"]
["Pistol Squats"]
["Plank"]
["Plank Glute Kickback",null,"Brule graisse"]
["Plank Jacks"]
["Plank Reach Throughs"]
["Plank Rotation",null,"TF"]
["Plank with Elevated Feet"]
["Push ups  "]
["Push Ups DB Row"]
["Rear Deltoid Rotations"]
["Reverse Lunge  ",null,"COURBES"]
["Reverse Lunge with Elevated Front Leg",null,"BB"]
["Romanian Deadlift"]
["Side Crunch kicks"]
["Side DB Rotations"]
["Side Plank Crunces"]
["Squat  ",null,"COURBES"]
["Squat with Lateral Leg Raise",null,"COURBES"]
[null,null,"BIGGER BOOTY"]
["Standing Calf Raises"]
["Standing DB Hammer Curl"]
["Star Jump"]
["Sumo Squat"]
["Swimmers",null,"TF"]
["Triceps DB Flick Backs"]
["Triceps Flip Backs"]
["Triceps Overhead Press"]
["Trucks Jumps"]
["Wall Squat"]
["Weighted Jackinfe"]
["Yoga",null,"Brule graisse"]
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["KETTLEBELL","Images","Partie du corps","Muscles sollicités","Position de départ","Réalisation","Respiration","Colonne3","Colonne4","Colonne5"]
["Alternating Swing"]
["Bob and Weave"]
["Bottoms Up Clean"]
["Bottoms Up Press"]
["Clean"]
["Clean and Press"]
["Deck Squat K"]
["Goblet Squat K"]
["Good Morning K"]
["Half Kneeling Press"]
["Halo"]
["High Pull"]
["Lunge with Rotation K"]
["Overhead Squat K"]
["Pisto Squat K"]
["Plank Row K"]
["Racked Squat K"]
["Racket Reverse Lunge"]
["Reverse Lunge and Press"]
["Side Lunge K"]
["Single Arm Deadlift K"]
["Single Arm Row K"]
["Single Handed Swing"]
["Single Leg Deadlift K"]
["Sit and Press"]
["Slingshot"]
["Snatch"]
["Straight Arm Sit"]
["Thruster K"]
["Turkish Get Up"]
["Two Handed Squat and Press"]
["Two Handed Swing"]
["Windmill K"]
["Around the body Pass"]
["Bent Row K"]
["Half Get Uo"]
["Front Squat K"]
["Swing K"]
["Dead Lift K"]
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[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
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[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
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[]
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[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
["ABDOS","Images","Partie du corps","Muscles sollicités","Position de départ","Réalisation","Respiration","Colonne3","Colonne4","Colonne5"]
["abd"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
["YOGA","Images","Partie du corps","Muscles sollicités","Position de départ","Réalisation","Respiration","Colonne3","Colonne4","Colonne5"]
["y1"]
["y2"]
["Y3"]
["Y4"]
["Y5"]
["Y6"]
["Y7"]
["Y8"]
["Y9"]
["Y10"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
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[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
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[]
[]
[]
[]
[]
[]
[]
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[]
[]
[]
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[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
["TRX","Images","Partie du corps","Muscles sollicités","Position de départ","Réalisation","Respiration","Colonne3","Colonne4","Colonne5"]
["Chest Press"]
["Chest Fly"]
["Triceps Dips"]
["Triceps Press"]
["Push-up T"]
["Pull-Up T"]
["Triceps Push-up"]
["Curl T"]
["Shoulder Rotation T"]
["Crunches T"]
["Plank T"]
["Pike"]
["Side Plank Tap T"]
["Kneeling Roll-out"]
["Reverse Plank T"]
["Oblique Crunch T"]
["Pendulum T"]
["Seesaw"]
["Torso Rotation"]
["Knee to chest"]
["Sit up"]
["Standing Hip drop"]
["Lat pullover"]
["Power Pull"]
["Row T"]
["Inverted Row"]
["Y fly"]
["Hamstring Curl"]
["Good morning T"]
["Hamstring Runners"]
["Suspended Lunge"]
["Squat T"]
["Single Leg Squat"]
["Rear Delt Fly"]
["Moutain climber T"]
["Split"]
["Knee Drive Jump"]
[]
["Step over Side Lunge T"]
[]
[]
["Suspended Side Lunge"]
["Single Leg Deag Lift"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
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[]
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[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
["BANDES ELASTIQUES","Images","Partie du corps","Muscles sollicités","Position de départ","Réalisation","Respiration","Colonne3","Colonne4","Colonne5"]
["elatiques"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
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[]
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[]
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[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
["SWISS BALL","Images","Partie du corps","Muscles sollicités","Position de départ","Réalisation","Respiration","Colonne3","Colonne4","Colonne5"]
["Pike crunch"]
["Side crunch"]
["Side flexion"]
["Wall squat"]
["Push-up SB"]
["Decline Push-up SB"]
["Dumbell Chest Press"]
["Hip Flexion&Quad Strech"]
["Mid et lower back stretch"]
["Reverse hip Raise"]
["Oppositie arm & leg lift"]
["Alternating Dumbell Chest Press"]
["Incline Chest Press"]
["Forward Roll Out"]
["Shoulder Press SB"]
["Decline Plank SB"]
["Back Extension"]
["Prone Cobra"]
["T-Raise SB"]
["Y-Raise"]
["L-Raise SB"]
["Reverse Flyes"]
["Triceps Extension SB"]
["Russian twist SB"]
["Hip Raise to curl SB"]
["Seated Core press"]
["Supline Core Press"]
["Side Stretch"]
["Seated Shoulder Dumbell Press SB"]
["Dumbell Prone Cobra"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
["BOSU","Images","Partie du corps","Muscles sollicités","Position de départ","Réalisation","Respiration","Colonne3","Colonne4","Colonne5"]
["bosuu"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
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[]
[]
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[]
[]
[]
[]
[]
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[]
[]
[]
[]
[]
[]
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[]
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[]
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[]
[]
[]
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[]
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[]
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[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
["POIDS DU CORPS","Images","Partie du corps","Muscles sollicités","Position de départ","Réalisation","Respiration","Colonne3","Colonne4","Colonne5"]
["pdc"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
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[]
[]
[]
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[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
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[]
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[]
[]
[]
[]
[]
[]
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[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
["LAFAY FEMME","Images","Partie du corps","Muscles sollicités","Position de départ","Réalisation","Respiration","Colonne3","Colonne4","Colonne5"]
["lafau femmeo"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
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[]
[]
[]
[]
[]
[]
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[]
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[]
[]
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[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
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[]
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[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
["ETIREMENTS","Images","Partie du corps","Muscles sollicités","Position de départ","Réalisation","Respiration","Colonne3","Colonne4","Colonne5"]
["etire"]

{"sheet":"DEBUT","index":13,"n_rows":254,"n_cols":114,"rows_kept":254,"cut":false,"hidden":false,"merged":[[2,112,2,113],[0,81,3,81],[2,99,2,106],[2,90,2,97],[2,109,2,110]]}
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"LIMITE DES WODS",null,null,null,null,null,null,null,null,"BAREME EVALUATION"]
[]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"WOD IMPOSE",null,null,null,null,null,null,null,null,"WOD CHOISI",null,null,null,null,null,null,null,null,null,"JUGE",null,null,"ECHAUFFEMENT et MOBILITE"]
[null,null,null,null,"WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps","WOD","Réps",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"SEXE","TEMPS/NOTE",null,"TYPE DE MTHODE",null,null,"Charge",null,"Réalisation","Pts à affecter",null,"TEMPS Réalisé","G","F","TOURS réalisés","G","F","Niveau","Pts à affecter",null,"TEMPS Réalisé","G","F","TOURS réalisés","G","F",null,"Juge","Pts à affecter",null,"Echauffement et mobilité","Pts à affecter"]
["REPS","METHODES",null,{"$f":"lafh","v":"Lafay H."},"Niveau 1",null,"Niveau 2",null,"Niveau 3",null,"Niveau 4",null,"Niveau 5",null,"Niveau 6",null,"Niveau 7",null,"Niveau 8",null,"Niveau 9",null,"Niveau 10",null,"Niveau 11",null,"Niveau 12",null,"Niveau 13",null,"Niveau 14",null,"Niveau 15",null,"Niveau 16",null,"Niveau 17",null,"Niveau 18",null,"Niveau 19",null,"Niveau 20",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0,0,0,null,null,null,null,null,null,0,0,0]
[null,"Lafay H.",null,1,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,"A",30,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"G",0,null,"AMRAP","As Many Rounds As Possible",null,0,null,"Parfaite",1,null,1,4,4,0,0,0,"N1",0.5,null,1,4,4,0,0,0,null,"Expert",3,null,"Complet",3]
[0,"CROSSFIT",null,2,"A10",30,"E3",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"F",1,null,"EMOM","Every Minute One Minute",null,2,null,"1 pénalité",0.75,null,135,3.8,4,1,1,1,"N2",0.75,null,135,3.8,4,1,1,1,null,"Confirmé",2,null,"Quelques oublis",2]
[5,"WOD F.",null,3,"A3",30,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,2,null,"TABATA","4':20\"-10\"récup",null,5,null,"2 pénalités",0.5,null,150,3.6,4,2,1,2,"N3",1,null,150,3.6,4,2,1,2,null,"Débrouillé",1,null,"Plusieurs oublis",1]
[10,"KETTLEBELL",null,4,"K3",30,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,3,null,"ROUNDS","Tours",null,10,null,"3 pénalités",0.25,null,165,3.4,4,3,2,3,null,null,null,165,3.4,3.8,3,2,3,null,"Absent",0,null,"Absent",0]
[15,"ABDOS",null,5,"E",30,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,4,null,"COUNT","Temps limite",null,15,null,">=4 pénalités",0,null,180,3.2,3.8,4,3,4,null,null,null,180,3.2,3.6,4,3,4]
[20,"YOGA",null,6,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,5,null,"PYRAMIDE",null,null,20,null,null,null,null,195,3,3.6,5,4,null,null,null,null,195,3,3.4,5,4]
[25,"TRX",null,7,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,6,null,"AFAP","As Fast As Possible",null,25,null,null,null,null,210,2.8,3.4,6,null,null,null,null,null,210,2.8,3.2,6]
[30,"ELASTIQUES",null,8,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,7,null,"RFT","Rounds For Time",null,30,null,null,null,null,225,2.6,3.2,7,null,null,null,null,null,225,2.6,3,7]
[null,"SWISS",null,9,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,8,null,"FOR TIME","For Time (sans pause)",null,35,null,null,null,null,240,2.4,3,8,null,null,null,null,null,240,2.4,2.8,8]
[1,"BOSU",null,10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,9,null,"METCON","Metabolic Condionning",null,40,null,null,null,null,255,2.2000000000000002,2.8,9,null,null,null,null,null,255,2.2000000000000002,2.6,9]
[2,"POIDS DU CORPS",null,11,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,10,null,"HIIT","High Intensity Interval Training",null,45,null,null,null,null,270,2,2.6,10,null,null,null,null,null,270,2,2.4,10]
[3,"LAFAY F.",null,12,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,11,null,null,null,null,50,null,null,null,null,285,1.8,2.4,11,null,null,null,null,null,285,1.8,2.2000000000000002,11]
[4,"ETIREMENTS",null,13,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,12,null,null,null,null,null,null,null,null,null,300,1.6,2.2000000000000002,12,null,null,null,null,null,300,1.6,2,12]
[5,"TOUS",null,14,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,13,null,null,null,null,1,null,null,null,null,315,1.4,2,13,null,null,null,null,null,315,1.4,1.8,13]
[6,null,null,15,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,14,null,null,null,null,2,null,null,null,null,330,1.2,1.8,14,null,null,null,null,null,330,1.2,1.6,14]
[7,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,15,null,null,null,null,3,null,null,null,null,345,1,1.6,15,null,null,null,null,null,345,1,1.4,15]
[8,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,16,null,null,null,null,4,null,null,null,null,360,0.8,1.4,null,null,null,null,null,null,360,0.8,1.2]
[9,null,null,{"$f":"cro","v":"CROSSFIT"},"PTI ZEUS",null,"MICK",null,"NICO",null,"Cécé",null,"Steven",null,"Cyril",null,"Barb",null,"Ccsteve",null,"AudreyCyril",null,"BarbMick",null,"SkillsNico",null,"EVALUATION",null,"Niveau 13",null,"Niveau 14",null,"Niveau 15",null,"Niveau 16",null,"Niveau 17",null,"Niveau 18",null,"Niveau 19",null,"Niveau 20",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,17,null,null,null,null,5,null,null,null,null,375,0.6,1.2,null,null,null,null,null,null,375,0.6,1]
[10,null,null,1,"Wall ball",10,"Burpees",12,"Clean",10,"Fentes sautées",20,"Course",30,"Bicyclette",30,"Sauts groupés",15,"Twist russe",40,"HRPU",16,"Jump Box",20,"Fente avant",20,"Burpees",15,null,42,null,43,null,44,null,45,null,46,null,47,null,48,null,49,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,18,null,null,null,null,6,null,null,null,null,390,0.4,1,null,null,null,null,null,null,390,0.4,0.8]
[11,null,null,2,"Dead lift",10,"Tractions",6,"KB swing",10,"Squat (back)",20,"Corde à sauter double tour",30,"Mountain climbers",30,"Corde à sauter double tour",15,"Mountain climbers",40,"Fente avant",16,"Dips triceps",16,"Burpees",12,"Fente avant",15,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,19,null,null,null,null,7,null,null,null,null,405,0.2,0.8,null,null,null,null,null,null,405,0.2,0.6]
[12,null,null,3,"Jump Box",10,"Squat (air)",18,"Push jerk",10,"Planche",20,"Mountain climbers",30,"Relevé de bassin",30,"Jump Box",15,"Echelle",null,"Wall ball",16,"Corde à sauter",80,"Wall ball",16,"Wall ball",15,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,20,null,null,null,null,8,null,null,null,null,1000,0,0.6,null,null,null,null,null,null,1000,0,0.4]
[13,null,null,4,"Push Press",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Burpees",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,21,null,null,null,null,9,null,null,null,null,null,null,0.4,null,null,null,null,null,null,null,null,0.2]
[14,null,null,5,"Pompes",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Fente avant",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,22,null,null,null,null,10,null,null,null,null,null,null,0.2,null,null,null,null,null,null,null,null,0]
[15,null,null,6,"Squat (back)",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Wall ball",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,23,null,null,null,null,11,null,null,null,null,null,null,0]
[16,null,null,7,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Burpees",5,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,24,null,null,null,null,12]
[17,null,null,8,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Fente avant",5,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,25,null,null,null,null,13]
[18,null,null,9,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Wall ball",5,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,26,null,null,null,null,14]
[19,null,null,10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,27,null,null,null,null,15]
[20,null,null,11,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,28,null,null,null,null,16]
[21,null,null,12,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,29,null,null,null,null,17]
[22,null,null,13,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,30,null,null,null,null,18]
[23,null,null,14,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,31,null,null,null,null,19]
[24,null,null,15,null,null,null,null,"Burpull",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,32,null,null,null,null,20]
[25,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,33,null,null,null,null,21]
[26,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,34,null,null,null,null,22]
[27,null,null,{"$f":"wowo","v":"WOD F."},"aphrodite",null,"APHRODITE",null,"APPOLON",null,"HARES",null,null,null,null,null,null,null,"Niveau 8",null,"Niveau 9",null,"Niveau 10",null,"Niveau 11",null,"Niveau 12",null,"Niveau 13",null,"Niveau 14",null,"Niveau 15",null,"Niveau 16",null,"Niveau 17",null,"Niveau 18",null,"Niveau 19",null,"Niveau 20",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,35,null,null,null,null,23]
[28,null,null,1,"Barbell Military Press",30,null,31,null,32,null,33,null,34,null,35,null,36,null,37,null,38,null,39,null,40,null,41,null,42,null,43,null,44,null,45,null,46,null,47,null,48,null,49,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,36,null,null,null,null,24]
[29,null,null,2,"Balance Ball Sit up",31,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,37,null,null,null,null,25]
[30,null,null,3,"Barbell Squat",32,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,38,null,null,null,null,26]
[31,null,null,4,"Bent Over one Arm",33,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,39,null,null,null,null,27]
[32,null,null,5,"AB bikes",34,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,40,null,null,null,null,28]
[33,null,null,6,"Balance Ball Crunches",35,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,41,null,null,null,null,29]
[34,null,null,7,"DB Biceps Curl",36,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,42,null,null,null,null,30]
[35,null,null,8,"Donkey Kicks",37,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,43,null,null,null,null,31]
[36,null,null,9,"Crunches",38,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,44,null,null,null,null,32]
[37,null,null,10,"Bent over Row",39,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,45,null,null,null,null,33]
[38,null,null,11,"Flutter Kicks",40,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,46,null,null,null,null,34]
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[64,null,null,1,"abd"]
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[66,null,null,3]
[67,null,null,4]
[68,null,null,5]
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[79]
[80]
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[82,null,null,1,"ypgo",30,"ypgo",31,"ypgo",32,"ypgo",33,"ypgo",34,"ypgo",35,"ypgo",36,"ypgo",37,"ypgo",38,"ypgo",39,"ypgo",40,"ypgo",41,"ypgo",42,"ypgo",43,"ypgo",44,"ypgo",45,"ypgo",46,"ypgo",47,"ypgo",48,"ypgo",49]
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[87,null,null,6]
[88,null,null,7]
[89,null,null,8]
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[91,null,null,10]
[92,null,null,11]
[93,null,null,12]
[94,null,null,13]
[95,null,null,14]
[96,null,null,15]
[97]
[98]
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[null,null,null,2]
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[null,null,null,5]
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[]
[]
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[null,null,null,5]
[null,null,null,6]
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[null,null,null,8]
[null,null,null,9]
[null,null,null,10]
[null,null,null,11]
[null,null,null,12]
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[null,null,null,14]
[null,null,null,15]
[]
[]
[null,null,null,{"$f":"swi","v":"SWISS"},"swissy",null,"APHRODITE",null,"APPOLON",null,"HARES",null,null,null,null,null,null,null,"Niveau 8",null,"Niveau 9",null,"Niveau 10",null,"Niveau 11",null,"Niveau 12",null,"Niveau 13",null,"Niveau 14",null,"Niveau 15",null,"Niveau 16",null,"Niveau 17",null,"Niveau 18",null,"Niveau 19",null,"Niveau 20"]
[null,null,null,1,"swiss"]
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[null,null,null,3]
[null,null,null,4]
[null,null,null,5]
[null,null,null,6]
[null,null,null,7]
[null,null,null,8]
[null,null,null,9]
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[null,null,null,11]
[null,null,null,12]
[null,null,null,13]
[null,null,null,14]
[null,null,null,15]
[]
[]
[null,null,null,{"$f":"bos","v":"BOSU"},"bosu de notre dame",null,"APHRODITE",null,"APPOLON",null,"HARES",null,null,null,null,null,null,null,"Niveau 8",null,"Niveau 9",null,"Niveau 10",null,"Niveau 11",null,"Niveau 12",null,"Niveau 13",null,"Niveau 14",null,"Niveau 15",null,"Niveau 16",null,"Niveau 17",null,"Niveau 18",null,"Niveau 19",null,"Niveau 20"]
[null,null,null,1,"bosuu"]
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[null,null,null,3]
[null,null,null,4]
[null,null,null,5]
[null,null,null,6]
[null,null,null,7]
[null,null,null,8]
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[null,null,null,11]
[null,null,null,12]
[null,null,null,13]
[null,null,null,14]
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[]
[]
[null,null,null,{"$f":"pdco","v":"POIDS DU CORPS"},"pdc",null,"APHRODITE",null,"APPOLON",null,"HARES",null,null,null,null,null,null,null,"Niveau 8",null,"Niveau 9",null,"Niveau 10",null,"Niveau 11",null,"Niveau 12",null,"Niveau 13",null,"Niveau 14",null,"Niveau 15",null,"Niveau 16",null,"Niveau 17",null,"Niveau 18",null,"Niveau 19",null,"Niveau 20"]
[null,null,null,1,"pdc"]
[null,null,null,2]
[null,null,null,3]
[null,null,null,4]
[null,null,null,5]
[null,null,null,6]
[null,null,null,7]
[null,null,null,8]
[null,null,null,9]
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[null,null,null,11]
[null,null,null,12]
[null,null,null,13]
[null,null,null,14]
[null,null,null,15]
[]
[]
[null,null,null,{"$f":"lafe","v":"LAFAY F."},"lafay for her",null,"APHRODITE",null,"APPOLON",null,"HARES",null,null,null,null,null,null,null,"Niveau 8",null,"Niveau 9",null,"Niveau 10",null,"Niveau 11",null,"Niveau 12",null,"Niveau 13",null,"Niveau 14",null,"Niveau 15",null,"Niveau 16",null,"Niveau 17",null,"Niveau 18",null,"Niveau 19",null,"Niveau 20"]
[null,null,null,1,"lafau femmeo"]
[null,null,null,2]
[null,null,null,3]
[null,null,null,4]
[null,null,null,5]
[null,null,null,6]
[null,null,null,7]
[null,null,null,8]
[null,null,null,9]
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[null,null,null,11]
[null,null,null,12]
[null,null,null,13]
[null,null,null,14]
[null,null,null,15]
[]
[]
[null,null,null,{"$f":"eti","v":"ETIREMENTS"},"tirons",null,"APHRODITE",null,"APPOLON",null,"HARES",null,null,null,null,null,null,null,"Niveau 8",null,"Niveau 9",null,"Niveau 10",null,"Niveau 11",null,"Niveau 12",null,"Niveau 13",null,"Niveau 14",null,"Niveau 15",null,"Niveau 16",null,"Niveau 17",null,"Niveau 18",null,"Niveau 19",null,"Niveau 20"]
[null,null,null,1,"etire"]
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[null,null,null,3]
[null,null,null,4]
[null,null,null,5]
[null,null,null,6]
[null,null,null,7]
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[null,null,null,12]
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[]
[]
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[null,"Citations "]
[null,"Prepare for anything, be ready for everything."]
[null,"On ne s’arrête pas quand on est fatigué, on s’arrête quand on a terminé."]
[null,"Arrêtez de désirer, commencez à faire."]
[null,"Si tu veux que quelque chose change, change quelque chose."]
[null,"La personne qui déplace une montagne commence à déplacer de petites pierres."]
[null,"Che lorsque vous avez envie d'arrêter, souvenez-vous pourquoi vous avez commencé."]
[null,"La motivation vous sert de départ, l'habitude vous fait continuer ."]
[null,"Cherchez le progrès pas la perfection."]
[null,"La seule personne a dépasser est celle que tu étais hier."]

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[3,null,"Cécile","f",null,"Denis","g",null,"Nico A","g",null,"Laurent","g",null,"Marie H.A.","f",null,"Estelle","f"]
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