Archive for ottobre, 2014

WOD 01-11

Posted: 31st ottobre 2014 by CFBO in Crossfit

GYMNASTIC SKILL – 15 MINUTES PRACTICE OF: Pistols Toes to Bar 3 ROUNDS AS MANY REPS AS POSSIBLE: 1′ Burpee Bar Muscle Up 1′ DB Snatch 25/15 kg 1′ Pistols, alternating 1′ Power Clean 50/35 kg 1′ Toes to Bar 1′ REST

WOD 31-10

Posted: 31st ottobre 2014 by CFBO in Crossfit

BARBELL COMPLEX – AS HEAVY AS POSSIBLE Squat Clean Shoulder to Overhead Back Squat Shoulder to Overhead Behind the Neck 5′ REST 21-15 AND 9 REPS FOR TIME OF: Chest to Bar Pull Up Swing 24/16 kg Box Jump 60/50 cm – Time Cap: 10 minutes

WOD 30-10

Posted: 30th ottobre 2014 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Rope Climb 5′ REST 3 ROUNDS FOR TIME OF: 400m Run 40 x Swing 16/12 kg 4 x Rope Climb, 15″ – Time Cap: 20 minutes

WOD 29-10

Posted: 29th ottobre 2014 by CFBO in Crossfit

BARBELL COMPLEX – 5 SETS AS HEAVY AS POSSIBLE OF: Power Snatch Snatch Balance Hang Snatch Overhead Squat 5′ REST 12′ AMRAP OF: 3 x Overhead Squat 50/35 kg 3 x Toes to bar 6 x Overhead Squat 50/35 kg 6 x Toes to bar 9 x Overhead Squat 50/35 kg 9 x Toes to […]

WOD 28-10

Posted: 28th ottobre 2014 by CFBO in Crossfit

STRENGTH – FRONT SQUAT: 4 x 5 @+80% 1RM 1 x Max Reps @70% 5′ REST HERO WOD – “DT” 5 ROUNDS FOR TIME OF: 12 x Deadlift 70/45 kg 9 x Hang Power Clean 70/45 kg 6 x Push Jerk 70/45 kg – Time Cap: 15′

WOD 27-10

Posted: 26th ottobre 2014 by CFBO in Crossfit

10′ EMOM: 3 x Deadlift @80% 1RM 20 x Double Under 5 MINUTES REST FOR TIME: 25 x Burpee Box Jump Over 60/50 cm 50 x Pull Up 25 x Handstand Push Up 50 x 1-legged Squat, alternating 25 x Deadlift 120/80 kg 50 x Overhead Lunges 20/10 kg 25 x Rings Dip 50 x […]

WOD 25-10

Posted: 24th ottobre 2014 by CFBO in Crossfit

16′ EMOM: odd minutes: Snatch + Hang Snatch 70/75% 1RM even minutes: 15 Wall Ball 9/6kg 5 MINUTES REST 15′ AMRAP OF: 1 x Cluster (=Squat Clean+Thruster) 60/40 kg 1 x Wall Climb 2 x Cluster 60/40 kg 2 x Wall Climb 3 x Cluster 60/40 kg 3 x Wall Climb 4 x Cluster 60/40 […]

WOD 24-10

Posted: 23rd ottobre 2014 by CFBO in Crossfit

BARBELL COMPLEX – AS HEAVY AS POSSIBLE: 1 x Push Jerk 1 x Split Jerk 1 x Split jerk behind the neck 2 x Overhead Squat 5 MINUTES REST 12′ AMRAP OF: 12 x Swing 24/16 kg 12 x Goblet Squat 24/16 kg 12 x KB Snatch 24/16 kg

WOD 23-10

Posted: 22nd ottobre 2014 by CFBO in Crossfit

STRENGHT – FRONT SQUAT 20′ to find your 3RM 5 MINUTES REST 15′ AMRAP 6 x Clean & Jerk 70/45 kg 9 x Deadlift 70/45 kg 12 x Toes to Bar

WOD 22-10 “He-man and the Power of Grayskull”

Posted: 21st ottobre 2014 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 22 x Wall Ball 9/6kg 10 x Power Santch 60/40 kg 19 x Burpee Tuck Jump 78 x Double Under -Time Cap: 38 minutes