WOD 24-01

Posted: 23rd gennaio 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE:

Chest to Bar

5′ REST

21-18-15-12-9 REPS FOR TIME OF:
Chest to Bar
Clean & Jerk 50/35 kg
Box Jump Over 60/50 cm

Time Cap 25′

WOD 23-01

Posted: 22nd gennaio 2019 by CFBO in Crossfit

10′ EMOM OF:
6 Deadlift @70% 1RM
Max Toes to Bar

2′ REST

10′ EMOM OF:
12 Dumbell Push Press 2 x 15/10 kg
Max Wall Ball 9/6kg

-Your Score will be the sum of t2b and Wall Ball Completed

WOD 22-01

Posted: 21st gennaio 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF:

Handstand Walk

5′ REST

20′ AMRAP OF:
10m Handstand Walk
15 Hollow Rock
20 Alternating Pistols
15 Swing 24/16 kg

WOD 21-01

Posted: 20th gennaio 2019 by CFBO in Crossfit

15′ EMOM:
Snatch + Hang Snatch
– Add some load after every minute. Your score is max load lifted.

5′ REST

21-15 AND 9 REPS FOR TIME OF:
Hang Snatch 40/30 kg
Burpee Box Jump 60/50 cm

Time Cap 10′

WOD 19-01

Posted: 18th gennaio 2019 by CFBO in Crossfit
  • In team of 2, I work then you work,

25’ AMRAP:

200m Run

15 Swing 32/24

10 Pistols

5 C2B

WOD 18-01

Posted: 17th gennaio 2019 by CFBO in Crossfit

20’ to find 3RM of

Snatch Balance

 

For time:

1000m Row

50 D.L. 80/52,5

30 Pull Up

— Time Cap 10’

WOD 17-01

Posted: 16th gennaio 2019 by CFBO in Crossfit

– TABATA Thruster 30/20

1’ Rest

– TABATA Dip

1’ Rest

– TABATA Hang Squat Clean 30/20

1’ Rest

– TABATA Rings Row 

WOD 16-01

Posted: 15th gennaio 2019 by CFBO in Crossfit

20’ to find max load of: 

2 Front Squat

1 Clean

 

12’ AMRAP of:

30 D.U.

10 Shoulder to OH 40/30

10 Push Up

WOD 15-01

Posted: 14th gennaio 2019 by CFBO in Crossfit

10 RDs for time of:

3 Clean 80/52,5

10 Box Jump

10 Pull Up

— time cap 25’

WOD 14-01

Posted: 13th gennaio 2019 by CFBO in Crossfit

10’ practice GHD Sit Up

3 RDs AMRAP of:

1’ Power Snatch 40/30

1’ T2B

1’ OH Squat 40/30

1’ GHD Sit Up

1’ Push Press behind the neck

1’ Burpees

1’ Rest

— Your score will be the sum of reps