Archive for luglio, 2014

WOD 01-08

Posted: 31st luglio 2014 by CFBO in Crossfit

FOR TIME: 1600m Run 15 x Clean & Jerk 80/52,5 kg 30 x Box Jump 60/50 cm 800m Run 10 x Clean & Jerk 80/52,5 kg 20 x Box Jump 60/50 cm 400m Run 5 x Clean & Jerk 80/52,5 kg 10 x Box Jump 60/50 cm 200m Run – Time Cap: 24 minutes 10 […]

WOD 30-07

Posted: 30th luglio 2014 by CFBO in Crossfit

EVERY 90 SECONDS FOR 12 MINUTES: 1 Snatch + 2 Hang Snatch @65-75% 1RM 5 MINUTES REST 30-20-10-20-30 METERS/REPS FOR TIME OF: Handstand Walk Overhead Squat (30 reps @40/30 kg, 20 reps @50/35 kg, 10 reps @60 /40 kg…) Time Cap: 18 minutes

WOD 30-07

Posted: 29th luglio 2014 by CFBO in Crossfit

STRENGTH – BACK SQUAT 5 x 5 @75-85% 1RM 5 MINUTES REST 1 x Max Reps @65% 1RM 5 MINUTES REST FOR TIME: 1000m Row 100 x Double Under 10 x Burpee Muscle Up -Time Cap: 10 minutes

WOD 29-07

Posted: 28th luglio 2014 by CFBO in Crossfit

20 MINUTES TO FIND YOUR 1RM OF: Split Jerk 5 MINUTES REST 3 ROUNDS FOR TIME OF: 5 x KB L-Snatch 24/16 kg 10 x KB L-Clean & Jerk 24/16 kg 15 x Swing 24/16 kg 5 x KB R-Snatch 24/16 kg 10 x KB R-Clean & Jerk 24/16 kg 15 x Goblet Squat  24/16 kg […]

WOD 28-07

Posted: 27th luglio 2014 by CFBO in Crossfit

15 MINUTES OF PRACTICE: Handstand Walk 5 MINUTES REST FOR TIME: 21 x Thruster 50/35 kg 21 x Pull Up 200m Run 15 x Thruster 60/40 kg 15 x Chest to Bar Pull Up 200m Run 12 x Thruster 70/45 kg 12 x L-Pull Up 200m Run 9 x Thruster 80/52,5 kg 9 x Bar […]

WOD 26-07

Posted: 25th luglio 2014 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: 3 x Deadlift 80-85% 1RM 5 MINUTES REST 3 ROUNDS AS MANY REPS AS POSSIBLE: 1′ Dumbell Snatch 30/20 kg, alternating arm 1′ Burpee Box Jump Over 60/50 cm 1′ Power Clean 60/40 kg 1′ Rolling Pistol , alternating leg 1′ Toes to Bar 1′ REST

WOD 25-07

Posted: 24th luglio 2014 by CFBO in Crossfit

BARBELL COMPLEX – AS HEAVY AS POSSIBLE: 5 x Deadlift 5 x Hang Squat Clean 5 x Shoulder to Overhead 5 x Front Squat 5 MINUTES REST 4 ROUNDS FOR TIME OF: 1 x Strict Legless Rope Climb, 15 feet 10 x Strict Handstand Push Up 100 x Double Under -Time Cap: 15 minutes

WOD 24-07

Posted: 23rd luglio 2014 by CFBO in Crossfit

STRENGTH – BACK SQUAT: 3 x 3 @80-85% 1RM, 3 minutes rest 3 x 10 @50-55% 1RM Tempo 2020 (You can’t stop at the bottom or at the top of squat) 30-40 seconds rest 5 MINUTES REST 21-15 AND 9 REPS FOR TIME OF: Rings Dip Burpee Wall Ball 9/6 kg – Time Cap: 12 […]

WOD 23-07

Posted: 23rd luglio 2014 by CFBO in Crossfit

15′ WARM UP AND RUNNING TECHNIQUE 1600m Run as fast as possible 3 MINUTES REST 1′ Cluster 60/40 kg, as many reps as possible 1′ REST 2′ Snatch 60/40 kg, as many reps as possible 2′ REST 3′ Muscle Up, as many reps as possible 3 MINUTES REST 3 ROUNDS FOR TIME OF: 500m Row […]

WOD 22-07

Posted: 21st luglio 2014 by CFBO in Crossfit

10 MINUTES PRACTICE OF: Bar Pull Over 5 MINUTES REST 15 MINUTES OF GYMNASTIC COMPLEX: -10 rounds for quality 2 x Strict Toes to Bar + 3 seconds L-Hang 2 x Strict Pull Up + 3 seconds hold at the top 1 x Pull Over 1 x Bar Muscle Up 2 x Dip 1 x […]