WOD 21-09

Posted: 20th settembre 2017 by CFBO in Crossfit

STRENGHT

EMOM 12’ 65-70% 1RM

1+1 (Power+Squat Snatch )

5’rest

5 ROUND

200 m Run

20 Pushup

20 Hang Snatch 30/20 kg

Time Cap 18’

WOD 20-09

Posted: 19th settembre 2017 by CFBO in Crossfit

STRENGHT

20′ To find your max load of this COMPLEX

1 Clean 

1 Hang Clean

1 Stoh

5’rest

3 ROUND

8 Hang clean

16 Burpees box jump

24 D.u

Time Cap 12′

WOD 19-09

Posted: 18th settembre 2017 by CFBO in Crossfit

“The Seven”

7 RD for time of:
7 HSPU
7 Thruster 60/40
7 Kne to elbow 
7 DL 110/80
7 Burpees
7 Kettlebell swings 24/16
7 Pull-ups

Time Cap 40′

WOD 18-09

Posted: 17th settembre 2017 by CFBO in Crossfit

STRENGHT

20′ To find your 3RM of 

Power Clean

5’rest

21-15-9

Front Squat 60/40 kg

Rings dip

Time Cap 12′

WOD 16-09

Posted: 15th settembre 2017 by CFBO in Crossfit

3RD for time:

10+10 KB Snatch 24/16

10 Dip

10+10 KB Push Press

10 Pull Up

10+10 KB OH Squat

10 Push Up

— time cap 22′

WOD 15-09

Posted: 14th settembre 2017 by CFBO in Crossfit

10′ Practice ROW tecnique

 

1000m Row

10 Clean and Jerk 90/60

800m Run

10 Clean and Jerk 90/60

200 D.U.

10 Clean and Jerk 90/60

— time cap 22′

 

WOD 14-09

Posted: 13th settembre 2017 by CFBO in Crossfit

4 RD for time of:

8 HSPU

16 Rolling Pistols

24 Swing 24/16

— time cap 20′

WOD 13-09

Posted: 12th settembre 2017 by CFBO in Crossfit

12′ EMOM @ 70% 1RM Clean

3 DL

2 Hang Squat Clean

 

12′ AMRAP:

10m HS Walk (4 Wall Climb)

10 clean 50/35

WOD 12-09

Posted: 10th settembre 2017 by CFBO in Crossfit

Practice kipping pull up or butterfly if advanced

 

5 RD for time:

10 Pull Up

20 Snatch 40/30

30 Front Rack Alt. lounges 40/30

— time cap 24′

WOD 11-09

Posted: 10th settembre 2017 by CFBO in Crossfit

20′ to find 1RM of:

OH Squat

 

EMOM until you fail:

— 1 Wall ball, 1 T2B

add 1 Wall Ball and 1 T2B every minute