Archive for febbraio, 2017

WOD 01-03

Posted: 28th febbraio 2017 by CFBO in Crossfit

GYMNASTIC TECHNIQUE – 10′ PRACTICE OF: GHD Sit Up 5′ REST 3 ROUNDS AMRAP OF: 1′ Assault Bike 1′ Dip 1′ Overhead Squat 50/35 kg 1′ Swing 24/16 kg 1′ Box Jump Over 60/50 cm 1′ GHD Sit Up 1′ REST

WOD 28-02

Posted: 27th febbraio 2017 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 3RM OF: Deadlift 5′ REST FOR TIME: 50 KB Snatch 24/16 kg 50 Alternating Pistols 50 Deadlift 80/52.5 kg – Every 2′ complete 3 burpee pull up. Time Cap 20′

WOD 27-02

Posted: 26th febbraio 2017 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Handstand Walk 5′ REST 18′ AMRAP OF: 15 Power Clean 50/35 kg 30m Handstand Walk 15 Shoulder to Overhead 50/35 kg 45 Double Under

WOD 25-02

Posted: 24th febbraio 2017 by CFBO in Crossfit

TEAM WOD in team of 2 complete: 32′ AMRAP -150 swing 32/24 kg -150 front squat 40/30 kg -150 wall ball 9/6 kg -100 pullup -100 thruster -100 box jump over

WOD 24-02

Posted: 23rd febbraio 2017 by CFBO in Crossfit

OPEN 17.1 is…….. 1. “Open 17.1″ For time: 10 Dumbbell Snatches (50/35#) 15 Burpee Box Jump-Overs (24/20”) 20 Dumbbell Snatches 15 Burpee Box Jump-Overs 30 Dumbbell Snatches 15 Burpee Box Jump-Overs 40 Dumbbell Snatches 15 Burpee Box Jump-Overs 50 Dumbbell Snatches 15 Burpee Box Jump-Overs

WOD 23-02

Posted: 22nd febbraio 2017 by CFBO in Crossfit

20′ to find your max load of: -clean deadlift -hang squat clean -squat clean – jerk 5’rest 15′ AMRAP 40 wall ball 30 cal row 20 rings dip 10 bar muscleup

WOD 22-02

Posted: 21st febbraio 2017 by CFBO in Crossfit

15′ Practice of: -hspu -strict hspu 5’rest 21-15-9-15-21 power clean 60/40 kg bar lateral burpees hspu     time cap 18′

WOD 21-02

Posted: 20th febbraio 2017 by CFBO in Crossfit

FOR TIME complete: 800 m run 45 thruster 40/30 kg 45 pullup 45 box jump 45 ohs 45 burpees 800 m run Time Cap 32′

WOD 20-02

Posted: 19th febbraio 2017 by CFBO in Crossfit

20′ to find your MAX LOAD of : -hang snatch -snatch -ohs 5’rest 3 ROUND 100 Du 28 t2b 10 snatch 60/40 kg Time Cap 16′

WOD 18-02

Posted: 17th febbraio 2017 by CFBO in Crossfit

Practice kipping and butterfly pull up as warm up   “Cindy XXL” IN TEAM OF TWO 25′ AMRAP of 5 pull up 10 push up 15 squat — athlete must complete 1RD each