WOD 23-08

Posted: 22nd agosto 2019 by CFBO in Crossfit

20’ to find max load for:

3 D.L. Snatch grip

2 Hang Snatch 

1 OH Squat 

 

15’ AMRAP of:

3 Squat Snatch 60/40

6+6 OH one arm KB lunges 24/16

24 Swing 24/16

WOD 22-08

Posted: 21st agosto 2019 by CFBO in Crossfit

20’ practice TOES TO BAR

 

21, 15 and 9

Hang power Clean 60/40

Burpees over the bar

T2B

— time cap 12’

WOD 21-08

Posted: 20th agosto 2019 by CFBO in Crossfit

8′ AMRAP 

6 devil press 2x 15/10

10 box jump over

2′ REST

8′ AMRAP

8 D.L. 105/70

10 Box Jump

2′ REST

8′ AMRAP

10 Jerk 40/30

10 step up with DB 2x 15/10

WOD 20-08

Posted: 19th agosto 2019 by CFBO in Crossfit

15’ practice D.U.

 

20′ AMRAP of:

10 DB Thruster 2x 20/15

15 Pull up

30 D.U.

WOD 19-08

Posted: 18th agosto 2019 by CFBO in Crossfit

20′ to complete Eavy Back Squat:

4 Reps @70% 1RM

3 Reps @80%

2 Reps @ 85%

1 Rep @90%

 

For Time complete 3 Rds of:

500m/400m Row

20/15 cal Bike

400m Run

–Time cap20′

WOD 17-08

Posted: 16th agosto 2019 by CFBO in Crossfit

In team of two,

25′ AMRAP, 1 RD each, of:

10 alt. DB snatch 20/15

5+5 DB OH Squat 20/15

30m burpee broad jump

— at the end of every RD, 100m Run together

WOD 16-08

Posted: 16th agosto 2019 by CFBO in Crossfit

20′ To find 1RM of CLUSTER

 

10′ EMOM

3 Thruster @60/40 + max D.U.

— your score will be the sum of D.U.

WOD 15-08

Posted: 14th agosto 2019 by CFBO in Crossfit

IN TEAM OF 3 (A B C )COMPLETE FOR TIME:

120 Wall ball 

team-mate A perform while B+C hold DL 120/90

60 HSPU

team-mate A perform while B+C Hang the bar

1500m ROW

team-mate A perform while B+C do synchro Sit up with med ball 9/6

30 SAND BAG over shoulder, do 1 burpee each sandbag throw

team-mate A perform while B+C plankhold

30 synchro plate Snatch 20/15 all team-mates

WOD 14-08

Posted: 13th agosto 2019 by CFBO in Crossfit

15’ to find 1RM of Snatch Balance

 

For time complete 50 Squat Snatch 50/35 touch and go

— everytime you drop the barbell or you fail, do 7 Burpees 

— time cap 15’

WOD 13-08

Posted: 12th agosto 2019 by CFBO in Crossfit

20’ practice bar MU

 

20’ AMRAP of:

5 Bar MU

10 Ring Push Up 

15 Strict T2B

20 Pistols

 

— target >5 RDs