WOD 20-07

Posted: 20th luglio 2017 by CFBO in Crossfit

“Mary”

20 AMRAP of :

5 Hspu

10 Pistols

15 Pullup 

 

WOD 19-07

Posted: 18th luglio 2017 by CFBO in Crossfit

15′ PRACTICE OF:

Strict and Kipping —-> Dip

5′ rest 

3 ROUND

10 Snatch 60/40 kg

15 Rings Dip

20 Stoh 

Time Cap 15′

WOD 18/07

Posted: 17th luglio 2017 by CFBO in Crossfit

AMRAP 25′ Of:

50 T2b

50 Burpee box jump

50 Ktlb snatch 24/16 kg

400 m run

 

WOD 17-06

Posted: 16th luglio 2017 by CFBO in Crossfit

20′ To find your 1 RM of:

C&J

5’rest

2 ROUND

20 D.u

10 Power Clean 50/35 kg

2 ROUND

40 D.u

8 Power Clean 60/40 kg

2 ROUND

60 D.u

6 Power Clean 80/ 55 kg

Time Cap 14′

WOD 15-07

Posted: 14th luglio 2017 by CFBO in Crossfit

15′ practice HS Walk

 

For Time:

30m HS Walk

30 Clean and Jerk 30/20

15 KB SDHP 32/24

25 Clean and Jerk 40/30

20 KB SDHP 32/24

20 Clean and Jerk  50/35

25 KB SDHP 32/24

15 Clean and Jerk 60/40

30 KB SDHP 32/24

30m HS Walk

—Time cap 25′

WOD 14-07

Posted: 13th luglio 2017 by CFBO in Crossfit

20′ to find 1RM of DEADLIFT

12’AMRAP of:

20 Wall Ball

30 Swing 16/12

60 Walking lounges

WOD 13-07

Posted: 12th luglio 2017 by CFBO in Crossfit

7RD AMRAP

1′ cal ROW

1′ T2B

1′ Box Jump

2′ Rest

WOD 12-07

Posted: 12th luglio 2017 by CFBO in Crossfit

5 Snatch 60/40

5 C2B

200m Run

10 Snatch

10 C2b

200m Run

15 Snatch

15 C2B

200m Run

20 Snatch

20 C2B

200m Run

25 Snatch

25 C2B

200m Run

—Time cap 25′

WOD 11-07

Posted: 10th luglio 2017 by CFBO in Crossfit

15′ to find Max Height DEFICIT HSPU

 

“The rocky road”

5RD for time of:

33 D.U.

22 Burpees

11 Kipping HSPU

—Time cap 18′

WOD 10-07

Posted: 10th luglio 2017 by CFBO in Crossfit

In team of 2:

24’AMRAP, 1RD each

3 Squat clean 80/52,5

6 Push Up on the bar

12 D.L. 80/52,5

——-every 3′ complete 10 syncro pull up