WOD 24-11

Posted: 24th novembre 2017 by CFBO in Crossfit

FOR TIME complete

50 Deadlift 60-40 kg

50 Box Jump 60-50 cm

50 Sit up

50m Hsw 

50 Clean 

50 Over head lounges 20-10 kg

800 m run

Time cap 35’

WOD 23-11

Posted: 22nd novembre 2017 by CFBO in Crossfit

Complete 5 ROUND of:

1’ Max eff cal bike

1’ Max eff burpees

1’ Max eff ktlb snatch 24/16 kg

1 Max eff cal row

1’Max eff t2b

WOD 22-11

Posted: 21st novembre 2017 by CFBO in Crossfit

STRENGHT 

EMOM 12’ (with your 70-75% of 1RM) complete

1 Clean Pull 

1 Hang squat clean

1 Squat Clean

5’rest

”FAKE DT”

5 ROUND

12 Deadlift

9 Hang power clean

6 Push jerk

MAN 50 kg.     WOMAN 35 kg

Time cap 15’

WOD 21-11

Posted: 20th novembre 2017 by CFBO in Crossfit

GYMNASTIC SKILL

15’ Practice of:

Rings Muscleup

5’rest

CONDITIONING

25’AMRAP

8 Rings Muscleup

16 Pushup

24 Swing 24/16 kg

32 Air squat

WOD 20-11

Posted: 19th novembre 2017 by CFBO in Crossfit

STRENGHT

20’ To find your 1RM of:

CLEAN&JERK

5’rest

CONDITIONING

3 ROUND

25 Wall ball 9/6 kg

20 Box jump over 60/50 cm

15 C&j 40/20 kg

Time Cap 15’

 

WOD 18-11

Posted: 17th novembre 2017 by CFBO in Crossfit

15′ Practice D.U.

 

5RD for time

2 rope climb

20 D.U.

200m Run

—Time cap 18′

WOD 17-11

Posted: 16th novembre 2017 by CFBO in Crossfit

20′ to find your 1RM of

Front Squat

 

4RD for time of:

10 HSPU

20 Box Jump

30m Burpee Broad Jump

—Time Cap 14′                

WOD 16-11

Posted: 15th novembre 2017 by CFBO in Crossfit

For Time:

1000m Row

10 RD of: 2 Clean and Jerk 80/52,5

                   20 Walking Lounges

—Time cap 25

WOD 15-11

Posted: 14th novembre 2017 by CFBO in Crossfit

20′ AMRAP of:

5 “L” Pull UP

10 (5+5) Around the world

15 Dip

20 Sit Up

WOD 14-11

Posted: 13th novembre 2017 by CFBO in Crossfit

20′ to find your 3RM of

Hang Snatch

 

12′ AMRAP of:

10 Russian swing 32/24

10 Pistols

40 D.U.

—Target +5 RD