Archive for giugno, 2015

WOD 01-07

Posted: 30th giugno 2015 by CFBO in Crossfit

FOR TIME: 1600m Run 8 x Snatch 80/52,5 kg 800m Run 4 x Snatch 80/52,5 kg 400m Run 2 x Snatch 80/52,5 kg 200m Run 1 x Snatch 80/52,5 kg – Time Cap 24′

WOD 30-06

Posted: 29th giugno 2015 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Muscle Up 5′ REST 3 ROUNDS FOR TIME OF: 21 x Box Jump 60/50 cm 15 x Thruster 40/30 kg 9 x Muscle Up – Time Cap 18′

WOD 29-06

Posted: 28th giugno 2015 by CFBO in Crossfit

BARBELL COMPLEX – AS HEAVY AS POSSIBLR: Hang Power Clean Squat Clean Push Jerk 5′ REST 5 ROUNDS FOR TIME OF: 7 x Overhead squat 50/35 kg 5 x Bar-jumping Burpee -Time Cap 12′

WOD 27-06

Posted: 26th giugno 2015 by CFBO in Crossfit

10′ EMOM: 3 x Squat Snatch @75% – 20 burpees penalty for every failed lift to complete at the end of 10′ emom 5′ REST 5 ROUNDS FOR TIME OF: 6 x Hang Santch 50/35 kg 12 x Toes to Bar – Time Cap 12′

WOD 26-06 “Fight Gone Bad”

Posted: 26th giugno 2015 by CFBO in Crossfit

3 ROUNDS AS MANY REPS AS POSSIBLE OF: 1′ Wall Ball 9/6 kg 1′ Sumodeadlift High Pull 35/25 kg 1′ Box Jump 60/50 cm 1′ Push Press 35/25 kg 1′ Row for calories 1′ REST

WOD 25-06

Posted: 24th giugno 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 20′ PRACTICE OF: Handstand Walk Pistols 5′ REST 50 Swing 50m Handstand Walk 50 Walking Lunges 50 Rings Row 50 Push Up 50 Pistols – Time Cap 18′

WOD 24-06

Posted: 23rd giugno 2015 by CFBO in Crossfit

STRENGTH – BACK SQUAT 3-3-3-3-3-3 – Try to add load after every set 5′ REST 21-15 AND 9 REPS OF: L-Snatch KB 24/16 kg R-Snatch KB 24/16 kg L-Overhead Squat KB 24/16 kg R-Overhead Squat KB 24/16 kg – Time Cap 12′

WOD 23-06

Posted: 22nd giugno 2015 by CFBO in Crossfit

20′ AMRAP OF: 5 x Power Clean 90/60 kg 5 x Strict Handstand Push Up 5 x Bar-jumping Burpee

WOD 22-06

Posted: 21st giugno 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Muscle Up 5′ REST “Amanda” 9-7 AND 5 REPS FOR TIME OF: Muscle Up Snatch 60/40 kg – Time Cap 12′

WOD 20-06

Posted: 19th giugno 2015 by CFBO in Crossfit

10′ EMOM OF: Hang Power Clean + Hang Squat Clean @80% of your Clean 5′ REST 5 ROUNDS FOR TIME OF: 5 x Front Squat 80/52,5 kg 50 x Double Under – Time Cap 8′ – Rack is NOT allowed