WOD 22-01

Posted: 21st gennaio 2018 by CFBO in Crossfit

STRENGHT

20’ to find your max load of this complex

1-Power Clean

1-Hang power clean

1-Push press

5’rest

00:00-03:00

15 deadlift

12 hang power clean

9 push press

03:00-06:30

15 deadlift 

12 hang squat clean

9 push jerk

06:30-10:00

15 deadlift

12 squat clean

9 split jerk

M 40 kg W 30 kg

WOD 20-01

Posted: 19th gennaio 2018 by CFBO in Crossfit

TABATA WORKOUT

4 Rd of:

20″Air Squat

10″ Rest

20″ Push Press 30/20

10″ Rest

20″Box Jump 60/50

10″ Rest

20″ Snatch 30/20

10″ Rest

20″Swing 24/16

10″ Rest

20″ Push Up HO

10″ Rest

20″ Lounges

10″ Rest

20″ HSPU

1′ REST

WOD 19-01

Posted: 18th gennaio 2018 by CFBO in Crossfit

5 RD for time of:

10 Thruster 60/40

10 Swing 24/16

10 Dip

10 KB SDLHP 24/16

—Time cap 25’

WOD 18-01

Posted: 17th gennaio 2018 by CFBO in Crossfit

1000m Row

Then 5 Rd of:

10 Pistols

10m HS Walk (scal. 5 Wall climb)

—Time cap 15′

 

5′ Rest

 

Death by Push up

 

 

WOD 17-01

Posted: 16th gennaio 2018 by CFBO in Crossfit

Team WOD, in team of 2, 20’ AMRAP of:

15 Sincro Clean and Jerk @70% 1 RM

30 Sincro Air Squat

60 Box Jump “alternating buddy”

 

 

WOD 16-01

Posted: 16th gennaio 2018 by CFBO in Crossfit

15′ Practice Kipping Pull up

 

4RD for time of:

10 Snatch 60/40

15 OH Squat 60/40

20 Pull Up

— Time cap 18′

 

WOD 15-01

Posted: 15th gennaio 2018 by CFBO in Crossfit

20′ to fnd your 3 RM of

HANG SQUAT CLEAN

 

5′ Rest

 

12′ AMRAP

30 D.U.

20 OH barbell lounges 30/20

WOD 13-01

Posted: 12th gennaio 2018 by CFBO in Crossfit

In team of 2 complete for time:

100 wall ball 9/6
100 Snatch 40/30
100 Pull Up
100 Box Jump Over 60/50
100 OH Squat 40/30
100 Bar Jumping Burpee

Time cap 35′

WOD 12-01

Posted: 11th gennaio 2018 by CFBO in Crossfit

BARBELL COMPLEX – 20′ TO FIND MAX LOAD OF:

2 Front Squat
2 Hang Clean
2 Shoulder to Overhead
– Rack is NOT allowed.

5′ REST

12′ AMRAP OF:
Handstand Push Up 1-2-3-4-etc…
Pistols 2-4-6-8-etc…
– Continue to add 1 hspu and 2 pistols after every rounds until the end of the time.

WOD 11-01

Posted: 10th gennaio 2018 by CFBO in Crossfit

20′ AMRAP OF:

5 Power Clean 80/52.5 kg
10 Burpee
15 Toes to Bar

Target +6 rounds