Archive for the ‘Crossfit’ Category

WOD 23-08

Posted: 22nd agosto 2019 by CFBO in Crossfit

20’ to find max load for: 3 D.L. Snatch grip 2 Hang Snatch  1 OH Squat    15’ AMRAP of: 3 Squat Snatch 60/40 6+6 OH one arm KB lunges 24/16 24 Swing 24/16

WOD 22-08

Posted: 21st agosto 2019 by CFBO in Crossfit

20’ practice TOES TO BAR   21, 15 and 9 Hang power Clean 60/40 Burpees over the bar T2B — time cap 12’

WOD 21-08

Posted: 20th agosto 2019 by CFBO in Crossfit

8′ AMRAP  6 devil press 2x 15/10 10 box jump over 2′ REST 8′ AMRAP 8 D.L. 105/70 10 Box Jump 2′ REST 8′ AMRAP 10 Jerk 40/30 10 step up with DB 2x 15/10

WOD 20-08

Posted: 19th agosto 2019 by CFBO in Crossfit

15’ practice D.U.   20′ AMRAP of: 10 DB Thruster 2x 20/15 15 Pull up 30 D.U.

WOD 19-08

Posted: 18th agosto 2019 by CFBO in Crossfit

20′ to complete Eavy Back Squat: 4 Reps @70% 1RM 3 Reps @80% 2 Reps @ 85% 1 Rep @90%   For Time complete 3 Rds of: 500m/400m Row 20/15 cal Bike 400m Run –Time cap20′

WOD 17-08

Posted: 16th agosto 2019 by CFBO in Crossfit

In team of two, 25′ AMRAP, 1 RD each, of: 10 alt. DB snatch 20/15 5+5 DB OH Squat 20/15 30m burpee broad jump — at the end of every RD, 100m Run together

WOD 16-08

Posted: 16th agosto 2019 by CFBO in Crossfit

20′ To find 1RM of CLUSTER   10′ EMOM 3 Thruster @60/40 + max D.U. — your score will be the sum of D.U.

WOD 15-08

Posted: 14th agosto 2019 by CFBO in Crossfit

IN TEAM OF 3 (A B C )COMPLETE FOR TIME: 120 Wall ball  team-mate A perform while B+C hold DL 120/90 60 HSPU team-mate A perform while B+C Hang the bar 1500m ROW team-mate A perform while B+C do synchro Sit up with med ball 9/6 30 SAND BAG over shoulder, do 1 burpee each […]

WOD 14-08

Posted: 13th agosto 2019 by CFBO in Crossfit

15’ to find 1RM of Snatch Balance   For time complete 50 Squat Snatch 50/35 touch and go — everytime you drop the barbell or you fail, do 7 Burpees  — time cap 15’

WOD 13-08

Posted: 12th agosto 2019 by CFBO in Crossfit

20’ practice bar MU   20’ AMRAP of: 5 Bar MU 10 Ring Push Up  15 Strict T2B 20 Pistols   — target >5 RDs