WOD 19-05

Posted: 19th maggio 2018 by CFBO in Crossfit

IN TEAM OF 2, COMPLETE FOR TIME:

120 Wall Ball 9/6 kg
100 Box Jump Over 60/50 cm
80 Pull Up
60 Shoulder to Overhead 60/40 kg
40 Squat Clean 60/40 kg
20 Bar Muscle Up

Time Cap 30′

WOD 18-05

Posted: 17th maggio 2018 by CFBO in Crossfit

BARBELL COMPLEX – 20′ TO FIND MAX LOAD OF:

1 Snatch
1 Hang Snatch
2 Overhead Squat

5′ REST

12′ AMRAP OF:
Overhead Squat 50/35 kg
Bar-juming Burpee
– 1st round 2 reps, 2nd round 4 reps, 3 round 6 reps, etc etc…continue to add 2 reps per exercise until the end of time.

WOD 17-05

Posted: 16th maggio 2018 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF:

Rings Muscle Up

5′ REST

HEROWOD “Nate”

20′ AMRAP OF:
2 Muscle Up
4 Handstand Push Up
8 Swing 32/24 kg

WOD 16-05

Posted: 15th maggio 2018 by CFBO in Crossfit

GYMNASTIC SKILL – 15 PRACTICE OF:

Toes to Bar

5′ REST

50-40-30-20-10 REPS FOR TIME:
Toes to Bar
Overhead Lunges 20/15
KB Snatch 24/16 kg
Push Up

WOD 15-05

Posted: 14th maggio 2018 by CFBO in Crossfit

STRENGTH – 15′ TO FIND 3RM OF:

Push Press

5′ REST

3 ROUNDS AMRAP OF:
1′ Wall Ball 9/6 kg
1′ Dip
1′ Row for calories
1′ Double Under
1′ Push Press 30/20 kg
1′ REST

WOD 14-05

Posted: 13th maggio 2018 by CFBO in Crossfit

BARBELL COMPLEX – 20′ TO FIND MAX LOAD OF:

3 Deadlift
2 Hang Squat Clean
1 Shoulder to Overhead

5′ REST

FOR TIME:
21 Burpee Pull Up
400m Run
15 Burpee Pull Up
400m Run
9 Burpee Pull Up
400m Run

Time Cap 15′

WOD 12-05

Posted: 11th maggio 2018 by CFBO in Crossfit

TEAM WOD

In team of 4 complete

100 Partner Deadlift (A+B). (C+D) pullup Hold

100 Syncro Pistols (A+B). (C+D) handstand hold

100 cal Row (A) (B) burpees (C+D) clapping planck

400 m run (A+B+C+D) with plate 10/5 kg

WOD 11-05

Posted: 10th maggio 2018 by CFBO in Crossfit

10’ EMOM (with 75% 1RM )

1 Clean

2 Front squat

5’rest

21-15-9-15-21

C2b 

Wall ball

Time Cap 16’

WOD 10-05

Posted: 9th maggio 2018 by CFBO in Crossfit

AMRAP 8’

10 Stoh

50 D.u

4’rest

AMRAP 8’

10 Snatch

20 Box jump over

4’rest

AMRAP 10’

10 Stoh

50 D.u

10 Snatch

20 Box jump over

WOD 09-05

Posted: 8th maggio 2018 by CFBO in Crossfit

TEAM WOD

In team of 2 complete ( i go you go)

8 ROUND

15 T2b

10 Power clean 60/40 kg

5 Bf burpees

at the end of 8 round complete 800 m RUN together

Time Cap 25’