Archive for giugno, 2014

WOD 01-07

Posted: 30th giugno 2014 by CFBO in Crossfit

BARBELL COMPLEX – AS HEAVY AS POSSIBLE: Squat Clean Hang Squat Clean Tempo Front Squat – 3311 Front Squat 5 MINUTES REST 3 ROUNDS FOR TIME OF: 10 x L-Snatch  KB 24/16 kg 10 x R-Snatch KB 24/16 kg 10 x Goblet Squat KB 24/16 kg 10 x Russian Swing KB 24/16 kg 10 x […]

WOD 30-06

Posted: 29th giugno 2014 by CFBO in Crossfit

20 MINUTES TO FIND YOUR 1RM OF: Deadlift 5 MINUTES REST MAX REPS DEADLIFT WITH 75% 1RM (touch & go) 5 MINUTES REST 21-15 AND 9 REPS FOR TIME OF: Overhead Squat 50/35 kg Toe to Bar Push Up hands Off – Time Cap: 15 minutes

WOD 28-06

Posted: 27th giugno 2014 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: 3 x Power Clean & Push Jerk 75-80% 5 MINUTES REST FOR TIME: 100 x Sumodeadlift High Pull KB 20/12 80 x Squat 60 x Swing 24/16 kg 40 x Walking Lunges 20 x Chest to Bar Pull Up – Time Cap: 15 minutes

WOD 27-06

Posted: 26th giugno 2014 by CFBO in Crossfit

15 MINUTES PRACTICE OF: Pistols 5 MINUTES REST 5 ROUNDS FOR TIME OF: 3 x Rope Climb, 15 feet 6 x Deficit Handstand Push Up, (deficit of your choice) 12 x Pistol, alternating leg

WOD 25-06

Posted: 25th giugno 2014 by CFBO in Crossfit

STRENGTH – FIND YOUR 1 RM OF: Hang Squat Clean 5 MINUTES REST Max reps of Hang Squat Clean with 85% 1RM – No pause in front rack position, just a second, one breathe 5 MINUTES REST 10′ MINUTES AMRAP OF: 2 x KB Snatch 24/16 kg 2 x Burpee 4 x KB Snatch 24/16 […]

WOD 25-06

Posted: 24th giugno 2014 by CFBO in Crossfit

SKILL – 15′ PRACTICE OF: Rope Climbs, experiment with every styles of rope climbs 5 MINUTES REST COMPLETE AS MANY REPS AS POSSIBLE IN 3 ROUNDS OF: 1′ Double Kb Thruster 1′ Double Under 1′ Rings Row 1′ Overhead Walking Lunges 20/10 kg 1′ DB Snatch, alternating arm 25/15 kg 1′ REST

WOD 24-06

Posted: 23rd giugno 2014 by CFBO in Crossfit

EVERY 90 SECONDS FOR 12 MINUTES: 5 x Front Squat 60-65% 1RM 3 MINUTES REST EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: 5 x Strict Pull Up – add load of your choice or use a band to help you 3 MINUTES REST 8′ AMRAP OF: 3 x Power Snatch 50/35kg 6 x Overhead […]

WOD 23-06

Posted: 22nd giugno 2014 by CFBO in Crossfit

– COMPLETE AS FAST AS POSSIBLE – WHILE CLOCK RUNNING… 3 ROUNDS FOR TIME OF: 20/15 calories Row 20 x Toe to Bar 20 x Box Jump 60/50cm WHEN THE CLOCK REACHES 12 MINUTES 3 ROUNDS FOR TIME OF: 200m Run 10 x Burpee 5 x Muscle Up WHEN THE CLOCK REACHES 22 MINUTES 5 […]

WOD 21-06

Posted: 20th giugno 2014 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: 2-3 x Deadlift 80-85% 1RM 20 x Double Under 5 MINUTES REST FOR TIME: 10 x Thruster 70/45 kg 20 x Bar Muscle Up 30 x Box Jump Over 60/50 cm 400m Run 50 x Deadlift 70/45 kg – Time Cap: 15 minutes

WOD 20-06

Posted: 19th giugno 2014 by CFBO in Crossfit

SKILL – 15′ PRACTICE OF: Handstand Walk 5 MINUTES REST 16′ AMRAP OF: 3 x Handstand Push Up 3 x Toe to Bar 3 x Overhead Squat 50/35 kg 6 x Handstand Push Up 6 x Toe to Bar 6 x Overhead Squat 50/35 kg 9 x Handstand Push Up 9 x Toe to Bar […]