WOD 23-04

Posted: 22nd aprile 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 1RM OF:

Overhead Squat

5′ REST

12′ AMRAP OF:
5 Squat Snatch 50/35 kg
10 Pull Up
20 Double Under

Tatget +6 rounds

WOD 21-04

Posted: 21st aprile 2018 by CFBO in Crossfit

IN TEAM OF 3 complete…..

see the dashboard tomorrow morning

WOD 20-04

Posted: 19th aprile 2018 by CFBO in Crossfit

In team of 2 complete :

25’ AMRAP

100 Pushup

100 Stoh 40/30 lg

100 cal row

100 Syncro burpees

50m Hsw

WOD 19-04

Posted: 18th aprile 2018 by CFBO in Crossfit

STRENGHT

EMOM 10’ (with 70% 1RM of C&J)

2 Power clean

2 Front squat

2 Stoh

 

5’rest

 

METCON

12-9-6-9-12

Power clean 60/40 kg

Hspu

Time Cap 12’

WOD 18-04

Posted: 17th aprile 2018 by CFBO in Crossfit

GYMNASTICS COMPLEX
12’ EMOM

1 ROUND
1 pullup
1 c2b
1 t2b

2 ROUND
2 pullup
2 c2b
2 t2b
Ecc ecc…

Every Minute add 1 reps

5’rest

FOR TIME
50 wall ball
40 hang power clean
20 pistols
10 dip

time cap 16’

WOD 17-04

Posted: 16th aprile 2018 by CFBO in Crossfit

STRENGHT

12’EMOM
3 thruster 70/75 % 1 RM

5’rest

In 10’ complete:
21 burpee over the bar
15 stoh 60/40 kg
9 snatch
3 bar Muscleup

** in the remaining time, max reps Thruster

WOD 16-04

Posted: 15th aprile 2018 by CFBO in Crossfit

“RANDY”
75 snatch 35/25 kg
Time cap 8’

Then

“MINI ROY”

3 ROUND
10 deadlift 80/60 kg
15 box jump
20 pullup

Time cap 14’

WOD 14-04

Posted: 13th aprile 2018 by CFBO in Crossfit

In team of 2, 1 Rd each:

6’ AMRAP

5+5 KB Snatch 24/16

5 Goblet Squat

2’ Rest

6’ AMRAP

10 Swing

5 pull up

2’ Rest

6’ AMRAP

10 KB SDLHP

6 Pistols

2’ Rest

6’ AMRAP

10 Sit Up

5 KB Burpee

WOD 13-04

Posted: 12th aprile 2018 by CFBO in Crossfit

20’ AMRAP:

10 OH Squat 40/30

10 T2B

10 Front Rack Lounges 40/30

10 Dip

30 D.U.

WOD 12-04

Posted: 11th aprile 2018 by CFBO in Crossfit

20’ Pracrice Hand Stand Hold and Walk

 

5 RD for time:

20 Pull Up

15 Burpees

10m HS Walk

—- Time Cap 18’