Archive for settembre, 2014

WOD 01-10

Posted: 30th settembre 2014 by CFBO in Crossfit

STRENGTH – FRONT SQUAT 5 x 3 – Try to add load in every set 5 MINUTES REST 20 MINUTES AMRAP OF: 5 x Squat Clean 70/45 kg 10 x Pull Up 15 x Push Up

WOD 30-09

Posted: 29th settembre 2014 by CFBO in Crossfit

SKILL – 20 MINUTES OF PRACTICE: Kipping Handstand Push Up Pistol 5 MINUTES REST 5 ROUNDS FOR TIME OF: 10 x Power Snatch 50/35 kg 10 x Handstand Push Up 10 x Pistol, altenating leg -Time Cap: 20 minutes

WOD 29-09

Posted: 29th settembre 2014 by CFBO in Crossfit

10′ EMOM 2 x Deadlift @80-85% 1RM 3 x Wall Climb 5 MINUTES REST 15′ AMRAP OF: 15 x Swing 10 x Handstand Push Up 5 x Burpee

WOD 27-09

Posted: 27th settembre 2014 by CFBO in Crossfit

STRENGTH – AS HEAVY AS POSSIBLE: Push Jerk + Split Jerk + Overhead Squat 5 MINUTES REST 21-15 AND 9 REPS OF Deadlift 100/70kg Overhead Squat 60/40 kg Handstand Push Up -Time Cap: 14 minutes

WOD 26-09

Posted: 26th settembre 2014 by CFBO in Crossfit

10′ EMOM Squat Snatch + Hang Squat Snatch + Snatch Balance + Overhead Squat @70-75%1RM 3 MINUTES REST, THEN THE SAME BARBELL COMPLEX – WITH A CLOCK RUNNING, ONE SET EVERY 3 MINUTES FOR 9 MINUTES (=3 SETS), FIND YOUR MAX LOAD 5 MINUTES REST 50-40-30-20 AND 10 REPS FOR TIME OF: Double Under KB […]

WOD 25-09

Posted: 24th settembre 2014 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE UNTIL YOU COMPLETED 5 ROUNDS OF: 1st minute: 3 x Squat Snatch @75% 1RM 2nd minute: 15 x Box Jump 60/50 cm 3rd minute: 2 x Rope Climb, 15 feet 4th minute: 15 x Shoulder to Overhead 50/35 kg 5th minute: 250m Row – Try to complete 5 rounds without […]

WOD 24-09

Posted: 23rd settembre 2014 by CFBO in Crossfit

SKILL – 15 MINUTES PRACTICE OF: Muscle Up 5 MINUTES REST ” Angie ” FOR TIME: 100 x Pull-ups 100 x Push-ups 100 x Sit-ups 100 x Squats – Complete all reps of each exercise before moving to the next

WOD 23-09

Posted: 23rd settembre 2014 by CFBO in Crossfit

STRENGTH – BACK sQUAT: 1 x 2 @90-92% 1 x 4 @88-90% 1 x 6 @85-83% 1 x 8 @80 – You can choose percentages, based if you feel strong or weak, maintain good form of movement 5 MINUTES REST 10′ AMRAP 6 x Power Snatch 50/35 kg 12 x Bar-jumping Burpee 24 x Double […]

WOD 21-09

Posted: 21st settembre 2014 by CFBO in Crossfit

10′ EMOM Squat Clean + Hang Squat Clean + Push Jerk + Split Jerk @75% 1RM of Clean & Jerk 5 MINUTES REST FOR TIME: 800m Run 80 x Swing 24/16 kg 8 x Cluster (=Squat Clean+Thruster) 85/55 kg 400m Run 40 x Swing 24/16 kg 4 x Cluster (=Squat Clean+Thruster) 85/55 kg 200m Run […]

WOD 20-09

Posted: 19th settembre 2014 by CFBO in Crossfit

SKILL – 15′ PRACTICE OF: Muscle Up 5 MINUTES REST 12 – 9 – 6 – 3 REPS FOR TIME OF: Muscle Up Snatch 60/40 kg Strict Handstand Push Up -Time cap: 15 minutes 5 MINUTES REST 50 x Strict toes to bar, you can break them as you want