WOD 19-11

Posted: 18th novembre 2018 by CFBO in Crossfit

20’ to find your 3RM of 

SPLIT JERK – from the rack 

 

12’ AMRAP of:

10 Clean and Jerk 60/40

200m Run

WOD 17-11

Posted: 17th novembre 2018 by CFBO in Crossfit

IN TEAM OF 2

12′ TO FIND 2RM OF:
Hang Clean

5′ REST

COMPLETE FOR TIME IN ANY ORDER:
800m Run
80 Swing 32/24 kg
80 Box Jump 60/50 cm
80 Goblet Squat 32/24 kg
80 Toes to Bar

Time Cap 22′

WOD 16-11

Posted: 16th novembre 2018 by CFBO in Crossfit

10′ EMOM:
ODD-10 Wall Ball 9/6 kg + Max Double Under
EVEN- 10 Calories Row+ Max Double Under

2′ REST

10′ EMOM:
ODD- 10 Burpee + Max Alternating KB Snatch 24/16 kg
EVEN- 10 Chest to Bar + Max Alternating KB Snatch 24/16 kg

– Your score will be the sum of Double Under and KB Snatch completed.

WOD 15-11

Posted: 15th novembre 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 5RM OF:

Weighted Pull Up

5′ REST

FOR TIME:
40 Snatch 40/30 kg
40 Push Press 40/30 kg
40 Pistols
40 Hang Clean 40/30 kg
40 Overhead Squat 40/30 kg

Time Cap 14′

WOD 14-11

Posted: 13th novembre 2018 by CFBO in Crossfit

SKILL – 10′ Double Under Practice

FOR TIME:

160 Double Under
80 Deadlift 60/40 Kg
40 Handstand Push Up
80 DU
40 DL 60/40 Kg
20 HSPU
40 DU
20 DL 60/40 Kg
10 HSPU
20 DU
10 DL 60/40 Kg
5 HSPU

Time Cap 25′

WOD 13-11

Posted: 12th novembre 2018 by CFBO in Crossfit

20′ AMRAP OF:

200m Run
10 Squat Snatch 60/40 kg
5 Bar Muscle Up

WOD 12-11

Posted: 11th novembre 2018 by CFBO in Crossfit

BARBELL COMPLEX – 20′ TO FIND MAX LOAD OF:

Squat Clean to Thruster + Hang Clean + Shoulder to Overhead

5′ REST

21-18-15-12-9-6-3 REPS FOR TIME OF:
Thruster 30/20 kg
Swing 32/24 kg

Time Cap 12′

WOD 10-11

Posted: 9th novembre 2018 by CFBO in Crossfit

In team of 2, 1 RD each 

30’ AMRAP of:

10 OH lunges 20/15

10 Russian Swing 32/24

200m Run

WOD 09-11

Posted: 8th novembre 2018 by CFBO in Crossfit

10’ EMOM 

2 D.L. @85% 1RM

 

14’ EMOM:

even: 10 Push up + Max D.U.

odd: 10 dip + Max D.U.

— your score will be the sum of D.U.

WOD 08-11

Posted: 7th novembre 2018 by CFBO in Crossfit

10 RDs for time of:

3 Clean and Jerk 80/60

6 Burpees 

9 Wall ball

— time cap 28’