Archive for gennaio, 2017

WOD 01-02

Posted: 31st gennaio 2017 by CFBO in Crossfit

12′ EMOM ODD:  5 Hspu + 10 wall ball EVEN:  5 swing 32/24 kg + 10 box jump 60/50 cm 5’Rest 21-15-9 reps for time of: Rings Dip Front Squat 60/40 kg Burpees   Time Cap 15′

WOD 31-01

Posted: 30th gennaio 2017 by CFBO in Crossfit

TECHNIQUE – 15′ PRACTICE  OF: Deadlift 5’Rest “MARSTON” 20’AMRAP 1 Deadlift 142/92 kg 10 t2b 15 bar facing burpees  

WOD 30-01

Posted: 29th gennaio 2017 by CFBO in Crossfit

15′ practice of Handstand walk 5’Rest 4 ROUND FOR TIME OF: 10m HSW 10 C&J 40-30 kg 10m HSW 10 SNATCH 40-30 kg 10m HSW 10 PUSH JERK 40-30 kg   Time Cap 26′

WOD 28-01

Posted: 27th gennaio 2017 by CFBO in Crossfit

20′ to find your 1RM of OVERHEAD SQUAT 5′ Rest   15′ AMRAP of: 30 Swing 24/16 15 OH Squat@ 60% 1RM

WOD 27-01

Posted: 26th gennaio 2017 by CFBO in Crossfit

12′ EMOM of: 3 HSPU, max box jump   5′ Rest   Death by clean and Jerk 60/40

WOD 26-01

Posted: 25th gennaio 2017 by CFBO in Crossfit

In team of 3 complete for time:   3000m Row 300 Sit up 150 SDLHP 40/30 75 Burpee Pull Up —time CAP 35′

WOD 25-01

Posted: 24th gennaio 2017 by CFBO in Crossfit

20′ to fond your 3RM of HANG POWER CLEAN   5′ Rest   5RD for time of: 10 Wall Ball 10 T2B 10 Clean 40/30 —Time CAP 15′

WOD 24-01

Posted: 23rd gennaio 2017 by CFBO in Crossfit

15′ Practice Kipping Pull Up or Butterfly   20′ AMRAP of: 2 Pull Up 2 Deadlift 100/70 10 D.U.   4 Pull Up 4 Deadlift 20 D.U.   6 Pull Up 6 Deadlift 30 D.U. etc etc….. —Add 2 Pull up, 2 Deadlift and 10 D.U. each round

WOD 23-01

Posted: 22nd gennaio 2017 by CFBO in Crossfit

Pracrice rope climb   3RD for time of: 3 Rope climb 6 Snatch 60/40 9 Dip 12 Front rack lounges 60/40 9 Burpees 6 Thruster 60/40 3 Wall Climb —time CAP 30′

WOD 21-01

Posted: 20th gennaio 2017 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 5RM OF: Deadlift 5′ REST FROM 10 TO 1 REPS OF: Overhead Squat 60/40 kg Swing 32/24 kg Goblet Squat 32/24 kg Time Cap 18′