WOD 23-06

Posted: 22nd giugno 2018 by CFBO in Crossfit

IN TEAM OF 2 – 30′ AMRAP OF:

30 Wal Ball 9/6 kg
30 Rings Dip
30 Toes to Bar
30 Overhead Lunges 20/15 kg
30 Pull Up
30 Box Jump Over 60/50 cm

WOD 22-06 “CrossFit Total”

Posted: 21st giugno 2018 by CFBO in Crossfit

FIND YOUR 1RM OF:

Back Squat
Shoulder Press
Deadlift

– Your score wil be the sum of the best 3 lifts.
– Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

WOD 21-06

Posted: 20th giugno 2018 by CFBO in Crossfit

12′ EMOM:
Power Clean
Hang Squat Clean
Shoulder to Overhead
– Use 75-80% 1RM of your c&j

5′ REST

FOR TIME:
1000m Row
50 Push Up Hands Off
25 Burpee Box Jump 60/50 cm

Time Cap 12′

WOD 20-06 “Eva”

Posted: 19th giugno 2018 by CFBO in Crossfit

“Eva”

5 ROUNDS FOR TIME OF:
800m Run
30 Swing 32/24 kg
30 Pull Up

Time Cap 45′

WOD 19-06

Posted: 18th giugno 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 3RM OF:

Hang Snatch

5′ REST

12′ AMRAP OF:
15 Wall Ball 9/6kg
10 Snatch 40/30 kg
5 Bar Muscle Up

WOD 18-06

Posted: 17th giugno 2018 by CFBO in Crossfit

“AIR FORCE”

FOR TIME:
20 Thruster
20 Sumodeadlift High Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat

Men 40kg
Women 30kg
– 4 Burpees at the top of each minute.

– Time Cap 22′

WOD 16-06

Posted: 15th giugno 2018 by CFBO in Crossfit

3RD AMRAP of:

1’ Rope Climb

1’ OH Lunges 20/15

1’ Dip

1’ Goblet Squat 24/16

1’ Rings Row

1’ GHD Sit Up

2’ Rest

— Your scopre will be the sum of all the reps

WOD 15-06

Posted: 14th giugno 2018 by CFBO in Crossfit

12’ EMOM @80%1RM Clean:

3 DL + 1 Clean

 

5’ Rest

 

12’ EMOM

6 HSPU + max D.U.

— Your score will be the sum of D.U.

 

WOD 14-06

Posted: 13th giugno 2018 by CFBO in Crossfit

4RD for time of:

20 Hang Snatch 40/30

20 Front Rack Lounges 40/30

20 Pull Up

20 Pistols

— Time Cap 22’

 

WOD 13-06

Posted: 13th giugno 2018 by CFBO in Crossfit

For time:

800m Run

60 Swing 24/16

40 Box Jump

20 Clean and Jerk 60/40

40 Wall Ball

60 SDLHP 24/16

800m Run

— Time Cap 25’