Archive for the ‘Crossfit’ Category

WOD 21-09

Posted: 20th settembre 2017 by CFBO in Crossfit

STRENGHT EMOM 12’ 65-70% 1RM 1+1 (Power+Squat Snatch ) 5’rest 5 ROUND 200 m Run 20 Pushup 20 Hang Snatch 30/20 kg Time Cap 18’

WOD 20-09

Posted: 19th settembre 2017 by CFBO in Crossfit

STRENGHT 20′ To find your max load of this COMPLEX 1 Clean  1 Hang Clean 1 Stoh 5’rest 3 ROUND 8 Hang clean 16 Burpees box jump 24 D.u Time Cap 12′

WOD 19-09

Posted: 18th settembre 2017 by CFBO in Crossfit

“The Seven” 7 RD for time of: 7 HSPU 7 Thruster 60/40 7 Kne to elbow  7 DL 110/80 7 Burpees 7 Kettlebell swings 24/16 7 Pull-ups Time Cap 40′

WOD 18-09

Posted: 17th settembre 2017 by CFBO in Crossfit

STRENGHT 20′ To find your 3RM of  Power Clean 5’rest 21-15-9 Front Squat 60/40 kg Rings dip Time Cap 12′

WOD 16-09

Posted: 15th settembre 2017 by CFBO in Crossfit

3RD for time: 10+10 KB Snatch 24/16 10 Dip 10+10 KB Push Press 10 Pull Up 10+10 KB OH Squat 10 Push Up — time cap 22′

WOD 15-09

Posted: 14th settembre 2017 by CFBO in Crossfit

10′ Practice ROW tecnique   1000m Row 10 Clean and Jerk 90/60 800m Run 10 Clean and Jerk 90/60 200 D.U. 10 Clean and Jerk 90/60 — time cap 22′  

WOD 14-09

Posted: 13th settembre 2017 by CFBO in Crossfit

4 RD for time of: 8 HSPU 16 Rolling Pistols 24 Swing 24/16 — time cap 20′

WOD 13-09

Posted: 12th settembre 2017 by CFBO in Crossfit

12′ EMOM @ 70% 1RM Clean 3 DL 2 Hang Squat Clean   12′ AMRAP: 10m HS Walk (4 Wall Climb) 10 clean 50/35

WOD 12-09

Posted: 10th settembre 2017 by CFBO in Crossfit

Practice kipping pull up or butterfly if advanced   5 RD for time: 10 Pull Up 20 Snatch 40/30 30 Front Rack Alt. lounges 40/30 — time cap 24′

WOD 11-09

Posted: 10th settembre 2017 by CFBO in Crossfit

20′ to find 1RM of: OH Squat   EMOM until you fail: — 1 Wall ball, 1 T2B add 1 Wall Ball and 1 T2B every minute