WOD 23-03

Posted: 23rd marzo 2019 by CFBO in Crossfit

IN TEAM OF 2, 30′ AMRAP OF:

100m Buddy Carry
20 Hang Clean 70/45 kg
20 Shoulder to Overhead 70/45 kg
100 Double Under

WOD 22-03

Posted: 22nd marzo 2019 by CFBO in Crossfit

CROSSFIT GAMES – OPEN 2019

Waiting for 19.5….

WOD 21-03

Posted: 20th marzo 2019 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 5RM OF:

Deadlift

5′ REST

12′ AMRAP OF:
Handstand Push Up 2 – 4 – 6 – 8 – etc…
Swing 4 – 8 – 12 – 16 – etc…

  • Continue to add 2 HSPU and 4 swing until the end of the time.

WOD 20-03

Posted: 19th marzo 2019 by CFBO in Crossfit

12′ EMOM OF:

Snatch + Hang Snatch

5′ REST

4 ROUNDS FOR TIME OF:
5 Bar Muscle Up
10 Overhead Squat 60/40 kg
15 Box Jump 60/50 cm

Time Cap 12′

WOD 19-03

Posted: 18th marzo 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF:

Toes to Bar

5′ REST

21-15-9 REPS FOR TIME OF:
Clean 60/40 kg
Burpee
Toes to Bar
– 400m Run after every round.

Time Cap 20′

WOD 18-03

Posted: 17th marzo 2019 by CFBO in Crossfit

5 ROUNDS FOR TIME OF:

20 Alternating DB Snatch 20/15 kg
10 Weighted Dip 20/15 kg
20 DB Front Rack Walking Lunges 20/15 kg
10 Weighted Pull Up 20/15 kg

Time Cap 30′

WOD 16-03

Posted: 15th marzo 2019 by CFBO in Crossfit

In team of two complete for time:

6 RDs, 1 RD each:

3 Clean 70/45

6 Shoulder to OH

9 bar jumping Burpees 

THEN 6 RDs, 1 RD each:

12 Pistols

15 Swing 24/16

18 D.L. 70/45

THEN 2000m row

 

— time cap 35’

 

WOD 15-03

Posted: 14th marzo 2019 by CFBO in Crossfit

Whaiting for 19.4….

WOD 14-03

Posted: 13th marzo 2019 by CFBO in Crossfit

15’ practice run technique 

 

4 RDs for time of:

21 Snatch 60/40

15 OH Squat 60/40

9 C2B

200m Run

 

— time cap 20’ 

WOD 13-03

Posted: 12th marzo 2019 by CFBO in Crossfit

15’ to find Max height of BOX JUMP

 

20’ AMRAP of:

10 box Jump 

10 T2B

10 burpees 

10 HSPU

 

—target +7 RDs