WOD 11-08

Posted: 10th agosto 2017 by CFBO in Crossfit

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WOD 10-08

Posted: 9th agosto 2017 by CFBO in Crossfit

20′ to find your 5 RM of Back Squat

 

5′ Rest

 

For time:

1000m Row,

then 3Rd of: 10 Thruster 40/30

                        10 Bar Jumping Burpee

—Time cap 12′

WOD 09-08

Posted: 8th agosto 2017 by CFBO in Crossfit

5′ AMRAP

   5 HSPU

   10 Pistols

2′ Rest

5′ AMRAP

   5 Thruster 60/40

   10 Push Up on the bar

2′ Rest

5′ AMRAP

   5 Snatch 60/40

   10 Dip

2′ Rest

5′ AMRAP

   5 C2B

   10 Wall Ball 9/6

WOD 08-08

Posted: 7th agosto 2017 by CFBO in Crossfit

50 Swing 24/16

10 S2OH 80/52,5

40 Box Jump 60/50

20 Clean 80/52,5

30 Pull Up

30 DL 80/52,5

20 Clean 80/52,5

40 Box Jump 60/50

10 S 2 OH 80/52,5

50 Swing 24/16

—-time CAP 25′

WOD 07-08

Posted: 6th agosto 2017 by CFBO in Crossfit

20′ to find 3RM of HANG SNATCH

5′ Rest

12′ AMRAP of

20 walking lounges

20 push up

20 sit up

 

WOD 05-08

Posted: 4th agosto 2017 by CFBO in Crossfit

GYMNASTIC SKILL – 10′ PRACTICE OF:

Rope Climb

5′ REST

5 ROUNDS FOR TIME OF:
1 Rope Climb 4.5 m
7 Front Squat 80/52.5 kg
14 Strict Rings Dip

Time Cap 20′

WOD 04-08

Posted: 3rd agosto 2017 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 5RM OF:

Push Press

5′ REST

FOR TIME:
60 calories Row
30 Clean & Jerk 60/40 kg
15 Muscle Up

Time Cap 14′

WOD 03-08

Posted: 2nd agosto 2017 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 3RM OF:

Thruster

5′ REST

10′ AMRAP OF 2-4-6-8-etc…
Handstand Push Up
Alternating Pistols

– Continue to add 2 reps after every round.

WOD 02-08

Posted: 1st agosto 2017 by CFBO in Crossfit

30′ AMRAP OF:

10 Hang Squat Snatch 40/30 kg
20 Wall Ball 9/6 kg
30 Double Under
400m Run

-Target: +6 rounds

WOD 01-08

Posted: 31st luglio 2017 by CFBO in Crossfit

TEAM WOD
IN TEAM OF 2, 10 MINUTES TO FIND 1RM OF:

Overhead Squat
– Rack is NOT allowed.

5′ REST

10 ROUNDS FOR TIME OF:
5 Power Snatch 50/35 kg
7 Overhead Squat 50/35 kg
9 Chest to Bar
– Teammates alternates after each round.

Time Cap 24′