WOD 24-09

Posted: 23rd settembre 2018 by CFBO in Crossfit

10’ Practice Snatch as warm up

20’to find your 1RM of Snatch

 

12’ AMRAP of:

10 Hang Snatch 30/20

10 T2B

WOD 22-09

Posted: 21st settembre 2018 by CFBO in Crossfit

10′ Buddy Carry Technique

IN TEAM OF 2 – 30′ AMRAP OF:
40 Swing 32/24 kg
40 Overhead Squat 50/35 kg
40 Box Jump Over 60/50 cm
200m Buddy Carry

WOD 21-09

Posted: 20th settembre 2018 by CFBO in Crossfit

20′ TO FIND 10RM OF:

Back Squat

5′ REST

FOR TIME:
50 Calories Row
50 Back Squat 60/40 kg
50 Bar-jumping Burpee

Time Cap 14′

WOD 20-09

Posted: 19th settembre 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 1RM OF:

Shoulder to Overhead

5′ REST

4 ROUNDS FOR TIME OF:
5 Shoulder to Overhead 80/52,5 kg
50 Double Under
5 Squat Clean 80/52,5 kg
50 Double Under

Time Cap 16′

WOD 19-09

Posted: 18th settembre 2018 by CFBO in Crossfit

4 ROUNDS AMRAP:

1′ Pull Up
1′ Assault Bike for Calories
1′ Swing 24/16 kg
1′ Thruster 30/20 kg
1′ Hang Snatch 30/20 kg
1′ REST

WOD 18-09

Posted: 17th settembre 2018 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF:

Toes to Bar

5′ REST

10 ROUNDS FOR TIME OF:
5 Strict Toes to Bar
5 Strict Pul Up
5L+5R Pistols
5 Strict Dip

Time Cap 20′

WOD 17-09

Posted: 16th settembre 2018 by CFBO in Crossfit

15′ RUNNING TECHNIQUE

FROM 00:00 TO 10:00
1500m Run For Time

FROM 10:00 TO 18:00
Find 1RM of Clean

FROM 18:00 TO 26:00
21-15 and 9 reps for time of
Power Clean 60/40 kg
Box Jump 60/50 cm

WOD 15-09

Posted: 15th settembre 2018 by CFBO in Crossfit

In team of 3, in a window of 30’ complete:

1500m Row

then AMRAP:

10 Wall Ball

10 D.L. 120/80

200m Run

— 1 RD each, I work then you work

WOD 14-09

Posted: 13th settembre 2018 by CFBO in Crossfit

20’ to find max load of

Weighted Dip

 

5’ Rest

 

5Rds for time:

5 HSPU

10 Pistols 

20 D.U.

— Time cap 12’

WOD 13-09

Posted: 12th settembre 2018 by CFBO in Crossfit

10 RDs for time of:

3 Clean 90/60

5 Clapping Push Up

7 Pull Up

— Time Cap 28’