WOD 20-10

Posted: 19th ottobre 2018 by CFBO in Crossfit

IN TEAM OF 2 – 30′ AMRAP OF:

40 Clean & Jerk 50/35 kg
40 Pistols
40 Toes to Bar
40 Front Rack Lunges 50/35 kg
40 Push Up Hands Off

Target +3 Rounds

WOD 19-10

Posted: 18th ottobre 2018 by CFBO in Crossfit

10′ PRACTICE OF ROWING TECHNIQUE

FOR TIME:
1000m Row
50 Dip
50 Snatch 40/30 kg
50 Pull Up
50 Push Press 40/30 kg
50 Burpee
50 Front Squat 40/30 kg

Time Cap 30′

WOD 18-10

Posted: 17th ottobre 2018 by CFBO in Crossfit

15′ EMOM:
1 Squat Snatch + 2 Overhead Squat @+75% 1RM of your Snatch

5′ REST

12′ AMRAP OF:
21 Box Jump 60/50 cm
15 Toes to Bar
9 Overhead Squat 50/35 kg

WOD 17-10

Posted: 16th ottobre 2018 by CFBO in Crossfit

15′ PRACTICE OF RUNNING TECHNIQUE

5 ROUNDS FOR TIME OF:

400m Run
30 Wall Ball 9/6 kg
20 Swing 24/16 kg
10 Burpee

Time Cap 30′

WOD 16-10

Posted: 15th ottobre 2018 by CFBO in Crossfit

GYMNASTIC SKILL – 20′ PRACTICE OF:

Rings Muscle Up

5′ REST

4 ROUNDS FOR TIME OF:
7 Muscle Up
21 Deadlift 100/70 kg
63 Double Under

Time Cap 16′

WOD 15-10

Posted: 14th ottobre 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 1RM OF:

Thruster
– Rack is NOT allowed

5′ REST

12-9-6-3 REPS FOR TIME OF:
Squat Clean 70/45kg
Shoulder to Overhead 70/45kg

Time Cap 12′

WOD 13-10

Posted: 12th ottobre 2018 by CFBO in Crossfit

In team of 2, 1 RD each — KB 24/16 kg

6’ AMRAP 

5 C2B

10 Clapping Push up 

2’ Rest

6’ AMRAP 

5+5 KB Snatch 

20 D.U.

2’ Rest

6’ AMRAP 

2 Wall Climb

10 Goblet Squat

2’ Rest

6’ AMRAP

5+5 Thruster

20 D.U.

WOD 12-10

Posted: 11th ottobre 2018 by CFBO in Crossfit

20’ to find your 5RM of D.L.

 

5 RDs for time:

5 HSPU

10 Pistols 

15 D.L. 105/70

– Time Cap 15’

WOD 11-10

Posted: 10th ottobre 2018 by CFBO in Crossfit

20’ AMRAP of:

15 Snatch 60/40

15 SDLHP 60/40

15 box Jump over

— your target is +4 RDs

WOD 10-10

Posted: 9th ottobre 2018 by CFBO in Crossfit

5 RDs for time of:

10 OH Squat 40/30

20 Dip

10 OH Lunges 40/30

20 Pull Up

50 D.U. 

— Time Cap 25’