WOD 12-12

Posted: 11th dicembre 2018 by CFBO in Crossfit

15 MINUTES TO FIND 1RM OF:
Clean & Jerk

3′ REST

10′ EMOM:
1 x Clean & Jerk @80%

3′ REST

6′ AMRAP:
6 Hang Squat Clean 50/35 kg
6 Bar-Jumping Burpee

WOD 11-12

Posted: 10th dicembre 2018 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF:

Handstand Walk

5′ REST

40-20-10 REPS/METERS FOR TIME OF:
Overhead Squat 40/30 kg
Handstand Walk
Swing 32/24 kg

WOD 10-12

Posted: 9th dicembre 2018 by CFBO in Crossfit

FOR TIME:

800m Run
40 Box Jump 60/50 cm
20 Bar Muscle Up
400m Run
20 Box Jump 60/50 cm
10 Bar Muscle Up
200m Run
10 Box Jump 60/50 cm
5 Bar Muscle Up

Time Cap 22′

WOD 07-12

Posted: 6th dicembre 2018 by CFBO in Crossfit

10 Rounds for time:

3 Thruster 80/52,5

6 Dip

9 T2B

— time cap 22’

WOD 06-11

Posted: 6th dicembre 2018 by CFBO in Crossfit

20’ to find max height deficit HSPU

 

For time, 21-15-9-15-21

HSPU

Clean 60/40

– Time Cap 15’

 

WOD 05-12

Posted: 4th dicembre 2018 by CFBO in Crossfit

50 lunges 

40 Swing 24/16

30 KB OH Squat 24/16

20 D.L. 120/80

30 KB OH Squat 

40 Swing 

50 lunges

— Time Cap 20’

WOD 04-12

Posted: 3rd dicembre 2018 by CFBO in Crossfit

20’ to find max load of:

1 Squat clean

2 Front Squat 

1 jerk

 

3 Rounds AMRAP of

1 ’  Bike (cal)

1’ Snatch 20/15

1’ Wall Ball 

1’ Push Press 20/15

WOD 03-12

Posted: 2nd dicembre 2018 by CFBO in Crossfit

15’ Practice Pull up

 

For time:

1600m run

80 Pull Up

160 D.U.

80 Push Up

— Time Cap 24’

WOD 30-11

Posted: 30th novembre 2018 by CFBO in Crossfit

GYMNSTIC SKILL – 15′ PRACTICE OF:

Rope Climb

5′ REST

4 ROUNDS AMRAP OF:
1′ Rope Climb
1′ Assault Bike for calories
1′ Double KB Thruster 2x 16/12
1′ Dip
1′ Row for calories
1′ REST

WOD 29-11

Posted: 28th novembre 2018 by CFBO in Crossfit

30-25-20-15-10-5 REPS FOR TIME OF:

Overhead Squat 50/35 kg
Pull Up
Swing 32/24 kg

Time Cap 25′