Archive for dicembre, 2016

WOD 31-12

Posted: 30th dicembre 2016 by CFBO in Crossfit

1 Squat Clean 100/70 kg 2 Muscle Up 3 wall ball 9/6 kg 4 Box Jump over 60/50 5 T2B 6 Burpee 7 Swing 32/24 8 Tuck Jump 9 HSPU 10 Pistols 11 Deadlift 100/70 kg 12 S2OH 100/70 kg Complete each exercise in ascending order, then work back down to one, adding one exercise […]

WOD 30-12

Posted: 29th dicembre 2016 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 1RM OF: Snatch Balance 5′ REST 21-15 AND 9 REPS FOR TIME OF: Snatch 50/35 kg Bar-jumping Burpee Time Cap 12′

WOD 28-12

Posted: 28th dicembre 2016 by CFBO in Crossfit

4 ROUNDS AMRAP OF: 1′ Alternating KB Snatch 24/16 kg 1′ Double Under 1′ Clapping Push Up 1′ Overhead Lunges 20/15 kg 1′ Assault Bike for calories 1′ REST

WOD 28-12

Posted: 27th dicembre 2016 by CFBO in Crossfit

BARBELL COMPLEX – FIND MAX LOAD OF: 2 Hang Clean 2 Front Squat 2 Shoulder to Overhead 5′ REST 3 ROUNDS FOR TIME OF: 21 Box Jump 60/50 cm 14 Chest to Bar 7 Cluster (=Squat Cleab to Thruster) 70/45 kg Time Cap 15′

WOD 27-12

Posted: 26th dicembre 2016 by CFBO in Crossfit

SKILL – 15′ PRACTICE OF: Row Technique   5′ REST FOR TIME: 1000m Row 75 Squat 25 Muscle Up 50 Squat 50 Dip 25 Squat 75 Swing 32/24 kg 100 Double Under Time Cap 28′

CHRISTMAS WOD 24-12

Posted: 23rd dicembre 2016 by CFBO in Crossfit

CHRISTMAS TEAM WOD In team of 2 complete : •60 wall ball •60 t2b •60 snatch 60/40 kg •60 pullup •60 box jump •60 clean 60/40kg •60 swing 32/24 kg •60 stoh 60/40kg •800m run with 20kg bumper (10+10)  

WOD 23-12

Posted: 22nd dicembre 2016 by CFBO in Crossfit

15′ PRACTICE OF: -pistols -D.U 5’rest 5 ROUND FOR TIME -8 hang snatch 60/40 kg -16 pistols -24 D.U Time Cap 14′

WOD 22-12

Posted: 21st dicembre 2016 by CFBO in Crossfit

12′ EMOM with your 85% of your 1RM of C&J -1 SQUAT CLEAN -2 FRONT SQUAT -1 SPLIT JERK 5’rest “FRAN” 21-15-9 Thruster Pullup

WOD 21-12

Posted: 20th dicembre 2016 by CFBO in Crossfit

30′ AMRAP 10 deadlift 100/80 kg 15 swing 24/16 kg 20 pushup 25 sit up

WOD 20-12

Posted: 19th dicembre 2016 by CFBO in Crossfit

15′ PRACTICE OF: Bar Muscleup 5’rest 15′ AMRAP • 5 bar MU • 20m HSW •20 burpees hands off