WOD 22-07

Posted: 22nd luglio 2017 by CFBO in Crossfit

In team of 3 complete

FOR TIME 

400 m Buddy carry + 10 kg madball

60 Syncro Thruster 40/30 kg (A2 handstand hold)

50 Swing 24/16 kg (A2+B pullup hold)

40 Box jump 60/50 cm ( A2+B deadlift hold 1 barbell)

30 Deadlift 120/80 kg (A2 dip hold + B dip bottom)

*In every movement change when you need

WOD 21-07

Posted: 20th luglio 2017 by CFBO in Crossfit

12′ EMOM with your 80% of your 1RM 

– 1 Power Clean

– 1 Hang squat clean

– 1 Front squat

5’rest

2 ROUND

1′ Cal row

1′ Push up hands off

1′ Tyre flip

1′ T2b

1′ Air squat

WOD 20-07

Posted: 20th luglio 2017 by CFBO in Crossfit

“Mary”

20 AMRAP of :

5 Hspu

10 Pistols

15 Pullup 

 

WOD 19-07

Posted: 18th luglio 2017 by CFBO in Crossfit

15′ PRACTICE OF:

Strict and Kipping —-> Dip

5′ rest 

3 ROUND

10 Snatch 60/40 kg

15 Rings Dip

20 Stoh 

Time Cap 15′

WOD 18/07

Posted: 17th luglio 2017 by CFBO in Crossfit

AMRAP 25′ Of:

50 T2b

50 Burpee box jump

50 Ktlb snatch 24/16 kg

400 m run

 

WOD 17-06

Posted: 16th luglio 2017 by CFBO in Crossfit

20′ To find your 1 RM of:

C&J

5’rest

2 ROUND

20 D.u

10 Power Clean 50/35 kg

2 ROUND

40 D.u

8 Power Clean 60/40 kg

2 ROUND

60 D.u

6 Power Clean 80/ 55 kg

Time Cap 14′

WOD 15-07

Posted: 14th luglio 2017 by CFBO in Crossfit

15′ practice HS Walk

 

For Time:

30m HS Walk

30 Clean and Jerk 30/20

15 KB SDHP 32/24

25 Clean and Jerk 40/30

20 KB SDHP 32/24

20 Clean and Jerk  50/35

25 KB SDHP 32/24

15 Clean and Jerk 60/40

30 KB SDHP 32/24

30m HS Walk

—Time cap 25′

WOD 14-07

Posted: 13th luglio 2017 by CFBO in Crossfit

20′ to find 1RM of DEADLIFT

12’AMRAP of:

20 Wall Ball

30 Swing 16/12

60 Walking lounges

WOD 13-07

Posted: 12th luglio 2017 by CFBO in Crossfit

7RD AMRAP

1′ cal ROW

1′ T2B

1′ Box Jump

2′ Rest

WOD 12-07

Posted: 12th luglio 2017 by CFBO in Crossfit

5 Snatch 60/40

5 C2B

200m Run

10 Snatch

10 C2b

200m Run

15 Snatch

15 C2B

200m Run

20 Snatch

20 C2B

200m Run

25 Snatch

25 C2B

200m Run

—Time cap 25′