WOD 23-07

Posted: 22nd luglio 2018 by CFBO in Crossfit

12’ EMOM

3 Deadlift @75% 1RM

 

5’ Rest

 

12’ AMRAP 

10 Burpees 

10 Goblet Squat

10 Alternating KB Snatch

— KB 24/16

WOD 21-07

Posted: 20th luglio 2018 by CFBO in Crossfit

IN TEAM OF 3 – 40′ AMRAP OF:

750m Row
60 Box Jump 60/50 cm
45 Shoulder to Overhead 60/40 kg
30 Overhead Squat 60/40 kg
15 Muscle Up

HERO WOD 20-07

Posted: 19th luglio 2018 by CFBO in Crossfit

“The Seven”

COMPLETE 7 ROUNDS FOR TIME OF:

7 Handstand Push Up
7 Thruster 60/40 kg
7 Knee to Elbow
7 Deadlift 110/75 kg
7 Burpee
7 Swing 32/24 kg
7 Pull Up

Time Cap 45′

WOD 19-07

Posted: 18th luglio 2018 by CFBO in Crossfit

STRENGTH – 15′ TO FIND MAX LOAD OF:

Weighted Pull Up
– You can use any kind of grip (Chin Up, Mixed grip, etc etc…)

5′ REST

For time:
1600m Run
80 Swing 16/12 kg
40 Snatch 40/30
20 Bar-Jumping Burpee

Time Cap 18′

WOD 18-07

Posted: 17th luglio 2018 by CFBO in Crossfit

5 ROUNDS AMRAP OF:

1′ Snatch @70% 1RM
1′ Rope Climb
1′ Cluster @70% 1RM of your snatch
1′ Alternating Pistols

– Load your barbell with 70% 1RM of your snatch.

WOD 17-07

Posted: 16th luglio 2018 by CFBO in Crossfit

FOR TIME:

100 Double Under
10 Chest to Bar
20 Clean 40/30 kg
75 Double Under
20 Chest to Bar
15 Clean 60/40 kg
50 Double Under
30 Chest to Bar
10 Clean 70/45 kg
25 Double Under
40 Chest to Bar0
5 Clean 80/52.5 kg

Time Cap 22′

WOD 16-07

Posted: 15th luglio 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 3RM OF:

Front Squat

5′ REST

6 ROUNDS FOR TIME OF:
8 Push Press 40/30
10 Wall Ball 9/6 kg
12 Toes to Bar

WOD 14-07

Posted: 13th luglio 2018 by CFBO in Crossfit

20’ to find max load of:

3 D.L. Snatch Grip

2 Power Snatch 

1 OH Squat

 

”Annie”

50-40-30-20-10

D.U. 

Sit Up

WOD 13-07

Posted: 12th luglio 2018 by CFBO in Crossfit

Kettlebells 24/16

3 RDs for time of:

10+10 KB Snatch

10 Burpees 

10+10 KB OH Squat 

10 Burpees 

10+10 KB Clean and Jerk 

10 Burpees 

10+10 KB OH Lunges

10 Burpees 

—- Time cap 25’

 

 

 

 

WOD 12-07

Posted: 12th luglio 2018 by CFBO in Crossfit

In team of 2, 25’ AMRAP OF:

40 alternating teammate Box Jump 

20 sync. S2 over head 40/30

20 su l. Lunges front Rack 40/30

200m Run together