WOD 19-06

Posted: 18th giugno 2019 by CFBO in Crossfit

15’ practice Hand Stand Hold

 

10 RDs for time:

10 DB Snatch 20/15

10 HSPU

10 Step Up DB 1×20/15

– time cap 27’

WOD 18-06

Posted: 17th giugno 2019 by CFBO in Crossfit

10’ practice D.U.

 

5RDs for time:

3 Clean 90/60

3 Front Squat 90/60

30 D.U. 

30 Swing 24/16

– Time cap 20’

WOD 17-06

Posted: 16th giugno 2019 by CFBO in Crossfit

“Barbara”

5 RDs for time of

20 Pull up

30 Push up

40 Sit Up

50 Air Squat 

3’ Rest

—- time each round, scorre is total time ti complete the workout

WOD 15-06

Posted: 14th giugno 2019 by CFBO in Crossfit

IN TEAM OF 2 – 4 ROUNDS AMRAP OF:

1′ DB Clean & Jerk 2×20/15 kg (teammate A)
1′ DB Clean & Jerk 2×20/15 kg(teammate B)
1′ Burpee Box Jump 60/50 cm (teammate A)
1′ Burpee Box Jump 60/50 cm (teammate B)
1′ DB Snatch 20/15 (teammate A)
1′ DB Snatch 20/15 (teammate B)
1′ DB Thruster 2×20/15 kg (teammate A)
1′ DB Thruster 2×20/15 kg (teammate B)

Team Score= the sum of repetition completed (A+B)

WOD 14-06

Posted: 13th giugno 2019 by CFBO in Crossfit

FOR TIME:

21 Handstand Push Up
200m Run
21 Hang Snatch 40/30 kg
200m Run
21 Toes to Bar
200m Run
15 Handstand Push Up
200m Run
15 Hang Snatch 40/30 kg
200m Run
15 Toes to Bar
200m Run
9 Handstand Push Up
200m Run
9 Hang Snatch 40/30 kg
200m Run
9 Toes to Bar
200m Run

Time Cap 25′

WOD 13-06

Posted: 12th giugno 2019 by CFBO in Crossfit

20′ TO FIND 10RM OF BACK SQUAT

5′ REST

3ROUNDS FOR TIME OF:

1′ Calories Row
1′ Calories Assault Bike
1′ Swing 24/16 kg
1′ REST

WOD 12-06

Posted: 11th giugno 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 10′ PRACTICE OF:

Rope Climb

5′ REST

20′ AMRAP OF:
20m Handstand Walk
20 Pistols
2 Rope Climb 15ft

WOD 11-06

Posted: 10th giugno 2019 by CFBO in Crossfit

STRENGTH:

Push Press
5-5-5-5-5
– 1st set stars at 75% 1RM, try to add load after every set

5′ REST

5 ROUNDS FOR TIME OF:
10 Burpee
20 Wall Ball 9/6 kg
30 Double Under

Time Cap 15′

WOD 10-06

Posted: 9th giugno 2019 by CFBO in Crossfit

BARBELL COMPLEX – 15′ TO FIND MAX LOAD OF:

1 Squat Snatch
2 Hang Squat Snatch
3 Overhead Squat

5′ REST

“Nancy”
5 ROUNDS FOR TIME OF:

400m Run
15 Overhead Squat 40/30kg

Time Cap 18′

WOD 08-06

Posted: 7th giugno 2019 by CFBO in Crossfit
  1. In team of 2:

8’ AMRAP, 1 RD each:

10 OH KB Lunges 24/16

10 Pull Up

   2’ REST

8’ AMRAP, 1 RD each:

10 KB Snatch 24/16

10 Goblet Squat

   2’ Rest

8’ AMRAP, 1 RD each:

10 KB Thruster 24/16

10 Box Jump Over