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’

WOD 12-06

Posted: 11th giugno 2018 by CFBO in Crossfit

20’ to find your 3RM of

BACK SQUAT

 

5’ Rest

 

4RD of:

15 Burpee

5 Clean 80/52,5

– Time cap 12’

WOD 11-06

Posted: 10th giugno 2018 by CFBO in Crossfit

20’ AMRAP of:

5 Snatch 50/35

10 OH Squat 50/35

15 T2B

30 D.U.

— Target 7 Rd

WOD 09-06

Posted: 8th giugno 2018 by CFBO in Crossfit

IN TEAM OF 2 COMPLETE:

4 rounds of
Teammate A – 200m Run
Teammate B – 200m Run
A – 20 Snatch 30/20 kg
B – 20 Snatch
A- 20 Front Rack Lunges 30/20 kg
B – 20 Front Rack Lunges

3 rounds of
A – 200m Run
B – 200m Run
A – 15 Pull Up
B – 15 Pull Up
A – 15 Dip
B – 15 Dip

Time Cap 45′

WOD 08-06

Posted: 7th giugno 2018 by CFBO in Crossfit

FOR TIME:

800m Run
Then
3 Rounds of
21 Wall Ball 9/6 kg
21 Toes to Bar
Then
3 Rounds of
15 Box Jump 60/50 cm
15 Shoulder to Overhead 50/35 kg
Then
3 Rounds of
9 Thruster 50/35 kg
9 Bar-jumping Burpee
Then
800m Run

Time Cap 30’