WOD 18-04

Posted: 17th aprile 2019 by CFBO in Crossfit

GYMNASTIC SKILL -15′ PRACTICE OF:

Toes to Bar

FOR TIME:

10 Clean & Jerk 90/60 kg
20 Toes to Bar
40 Squat
60 Dip
40 Squat
20 Toes to Bar
10 Clean & Jerk 90/60 kg

Time Cap 18′

WOD 17-04

Posted: 16th aprile 2019 by CFBO in Crossfit

20′ AMRAP OF:

10 Hang Snatch 50/35 kg
20 Box Jump Over 60/50 cm
400m Run

WOD 16-04

Posted: 15th aprile 2019 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 5RM OF:

Back Squat

5′ REST

5 ROUNDS FOR TIME OF:
5 Power Clean 60/40 kg
5 Thruster 60/40 kg
5 Bar Muscle Up

Time Cap 10′

WOD 15-04

Posted: 14th aprile 2019 by CFBO in Crossfit

IN TEAM OF 2, COMPLETE FOR TIME:

50 Syncro Burpee
100 DB Snatch 20/15 kg
50 Syncro DB Push Press 2x 20/15 kg
100 Swing 32/24 kg
50 Syncro DB Lunges 2x 20/15 kg
100 Double Under
50 Syncro Toes to Bar

– Exercises with 100 repetitions can be divided among the teammates as they prefer, instead exercises with 50 repetitions are ONLY SYNCRO.

Time Cap 30′

WOD 13-04

Posted: 12th aprile 2019 by CFBO in Crossfit

In team of 2:

In 15’ use 3 attempt each to find Max length of broad Jump 

 

complete 5 RDs of:

3 synchro inverted Burpees 

30 alternating box jump

 30 alternating wall ball

— time cap 18’

https://m.youtube.com/watch?v=c7-on-uXEJE

WOD 12-04

Posted: 11th aprile 2019 by CFBO in Crossfit

12’ EMOM of:

1 Power Snatch + 2 Snatch Balance

@ 70-80% 1 RM Snatch 

 

3RDs of:

10 Squat Snatch 50/35

10 C2B

10 Swing 32/24

– Time cap 12’

WOD 11-04

Posted: 10th aprile 2019 by CFBO in Crossfit

5RDs for time of:

6 Clean 80/52,5

6 Front Squat 80/52,5

12 T2B

12 Dip

200m Run

— time cap 22’

WOD 10-04

Posted: 9th aprile 2019 by CFBO in Crossfit

4RDs AMRAP of:

1’ Assault Bike 

1’ Alt. DB Snatch 20/15

1’ Row

1’ OH Squat 40/30

1’ D.U.

1’ GHD Sit up 

— your scopre Willi be the sum of reps and cal

WOD 09-04

Posted: 8th aprile 2019 by CFBO in Crossfit

20’ practice HSPU

 

“Mary” 20’ AMRAP of:

5 HSPU

10 Pustols

15 Pull Up 

 

WOD 08-04

Posted: 7th aprile 2019 by CFBO in Crossfit

20’ to find your 1RM of:

Clean and Jerk

 

12’ AMRAP of:

5 burpee pull up

5+5 KB Snatch 24/16

10 Goblet Squat 24/16