WOD 24-02

Posted: 23rd febbraio 2018 by CFBO in Crossfit

IN TEAM OF 2 COMPLETE FOR TIME:
10 Rounds of
12 Alternating KB Snatch 24/16 kg
12 Wall Ball 9/6 kg
Then,
10 Rounds of
12 Swing 24/16 kg
12 Burpee
Then,
10 Rounds of
12 Thruster 30/20 kg
12 Toes to Bar

– Teammates alternate after every round
Time Cap 40′

WOD 23-02

Posted: 23rd febbraio 2018 by CFBO in Crossfit

CROSSFIT GAMES 2018 – OPEN

Waiting fof 18.1…..
https://games.crossfit.com/

WOD 22-02

Posted: 22nd febbraio 2018 by CFBO in Crossfit

COMPLETE FOR TIME:

80 Squat
60m One Arm Overhead KB Walk 32/24 kg *
40 Dip
60 Walking Lunges
40m One Arm Overhead KB Walk 32/24 kg *
20 Handstand Push Up
40 Pistols
20m One Arm Overhead KB Walk 32/24 kg *
10 Strict Handstand Push Up

– Change Arm after every 10m completed
Time Cap 25′

WOD 21-02

Posted: 20th febbraio 2018 by CFBO in Crossfit

SKILL – 10′ TECHNIQUE OF:

Row

5′ REST

100 Cal Row
Then,
15 Clean & Jerk 70/45 kg
150 Double Under
12 Clean & Jerk
120 Double Under
9 Clean & Jerk
90 Double Under

Time Cap 24′

WOD 20-02

Posted: 19th febbraio 2018 by CFBO in Crossfit

BARBELL COMPLEX – 20′ TO FIND MAX LOAD OF:

Snatch
Hang Snatch
Overhead Squat

5′ REST

21-15 AND 9 REPS FOR TIME OF:
Snatch 40/30 kg
Chest to Bar

Time Cap 10′

WOD 19-02

Posted: 19th febbraio 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 1RM OF:

Back Squat

5′ REST

10′ AMRAP OF:
5 Burpee Box Jump Over 60/50 cm
7 Hang Squat Clean 60/40 kg
9 Toes to Bar

WOD 17-02

Posted: 17th febbraio 2018 by CFBO in Crossfit

BARBELL CYCLING
12’EMOM
5 c&j T&G with 65-70% 1 RM

5’rest

3 ROUND
200m run
20 pullup
20 hang power clean 40/20 kg20
20 push up h.o
Time cap 23’

WOD 16-02

Posted: 15th febbraio 2018 by CFBO in Crossfit

5 Round AMRAP of:

1 ‘ swing 32-24 kg

1 ‘ box jump 60-50 cm

1 ‘ t2b

1 ‘ pistols

1 ‘ cal assault bike

1 ‘ dip

WOD 15-02

Posted: 14th febbraio 2018 by CFBO in Crossfit

STRENGHT
20’ to find your 1RM Of
Thruster

5’rest

18’AMRAP
22 Wall ball 9/6 kg
12 burpees o.t.b
22 S.D.H.P 40/20 kg

WOD 14-02

Posted: 13th febbraio 2018 by CFBO in Crossfit

GYMNASTICS SKILLS
15’ practice of
Bar muscleup

5’rest

8 ROUND
10 ohs 50/35 kg
5 bar mu
30 Du

Time cap 20’