WOD 25-04

Posted: 24th aprile 2018 by CFBO in Crossfit

IN TEAM OF 2

STRENGTH – 15′ TO FIND 3RM OF:

Front Squat
– Rack is not allowed.
– Your score will be the sum of the best lifts completed.

5′ REST

8 ROUNDS FOR TIME:
7 Cluster 60/40 kg
9 Burpee Box Jump Over 60/50 cm
12 Swing 32/24 kg

– “I go, you go”. Teammate alternate after every round.

Time Cap 24′

WOD 24-04

Posted: 23rd aprile 2018 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF:

Rope Climb

5′ REST

5 ROUNDS FOR TIME OF:
2 Rope Climb 4.5 m
5 Squat Clean 100/70 kg
200m Run

Time Cap 20′

WOD 23-04

Posted: 22nd aprile 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 1RM OF:

Overhead Squat

5′ REST

12′ AMRAP OF:
5 Squat Snatch 50/35 kg
10 Pull Up
20 Double Under

Tatget +6 rounds

WOD 21-04

Posted: 21st aprile 2018 by CFBO in Crossfit

IN TEAM OF 3 complete…..

see the dashboard tomorrow morning

WOD 20-04

Posted: 19th aprile 2018 by CFBO in Crossfit

In team of 2 complete :

25’ AMRAP

100 Pushup

100 Stoh 40/30 lg

100 cal row

100 Syncro burpees

50m Hsw

WOD 19-04

Posted: 18th aprile 2018 by CFBO in Crossfit

STRENGHT

EMOM 10’ (with 70% 1RM of C&J)

2 Power clean

2 Front squat

2 Stoh

 

5’rest

 

METCON

12-9-6-9-12

Power clean 60/40 kg

Hspu

Time Cap 12’

WOD 18-04

Posted: 17th aprile 2018 by CFBO in Crossfit

GYMNASTICS COMPLEX
12’ EMOM

1 ROUND
1 pullup
1 c2b
1 t2b

2 ROUND
2 pullup
2 c2b
2 t2b
Ecc ecc…

Every Minute add 1 reps

5’rest

FOR TIME
50 wall ball
40 hang power clean
20 pistols
10 dip

time cap 16’

WOD 17-04

Posted: 16th aprile 2018 by CFBO in Crossfit

STRENGHT

12’EMOM
3 thruster 70/75 % 1 RM

5’rest

In 10’ complete:
21 burpee over the bar
15 stoh 60/40 kg
9 snatch
3 bar Muscleup

** in the remaining time, max reps Thruster

WOD 16-04

Posted: 15th aprile 2018 by CFBO in Crossfit

“RANDY”
75 snatch 35/25 kg
Time cap 8’

Then

“MINI ROY”

3 ROUND
10 deadlift 80/60 kg
15 box jump
20 pullup

Time cap 14’

WOD 14-04

Posted: 13th aprile 2018 by CFBO in Crossfit

In team of 2, 1 Rd each:

6’ AMRAP

5+5 KB Snatch 24/16

5 Goblet Squat

2’ Rest

6’ AMRAP

10 Swing

5 pull up

2’ Rest

6’ AMRAP

10 KB SDLHP

6 Pistols

2’ Rest

6’ AMRAP

10 Sit Up

5 KB Burpee