Archive for marzo, 2017

WOD 01-04

Posted: 31st marzo 2017 by CFBO in Crossfit

EMOM as long as you fail: 1-assault bike 10/7cal 2-T2B 10reps 3-OH lounges 20/15 10reps 4-swing 32/24 10reps 5-GHD sit up 10reps 6-dip 10 reps

WOD 31-03

Posted: 30th marzo 2017 by CFBO in Crossfit

Practice clean and jerk 4RD for time @80% 1RM your clean and jerk: 5 clean and jerk 25 Pull up 50 D.U. —time cap 20′

WOD 30-03

Posted: 29th marzo 2017 by CFBO in Crossfit

Find max load of: 2 snatch balance 1 OH squat —from the rack 5RD for time of: 200m run 20 OH squat 30/20 —time cap 15′

WOD 29-03

Posted: 28th marzo 2017 by CFBO in Crossfit

10′ practice Rope climb 5RD for time of: 2 rope climb 20 pistols 20 snatch 30/20 20 burpees —Time cap 25′

WOD 28-03

Posted: 27th marzo 2017 by CFBO in Crossfit

In team of 2, 25’AMRAP of: 3 squat clean 75/50 6 HSPU 9 box jump 60/50 Teammate must complete 1 round each

WOD 27-03

Posted: 26th marzo 2017 by CFBO in Crossfit

20′ to find your 3RM of Deadlift 5′ Rest Tabata D.U 1’Rest Tabata wall ball 6/9 1’Rest Tabata Pull Up

WOD 25-03

Posted: 24th marzo 2017 by CFBO in Crossfit

CROSSFIT GAMES 2014 – EVENT 3 “Triple 3” FOR TIME: 3000m Row 300 Double Under 3 mile Run – Rx = as prescribed – Scaled = complete wod in team of 2 Time Cap 45′

WOD 24-03

Posted: 23rd marzo 2017 by CFBO in Crossfit

Waiting for 17.5… OPEN 17.5 10 ROUNDS: 9 Thrusters (Man 95 lb Woman 65 lb) 35 Double-unders

WOD 23-03

Posted: 22nd marzo 2017 by CFBO in Crossfit

BARBELL COMPLEX – 15′ TO FIND MAX LOAD OF: 1 Snatch 2 Hang Snatch 3 Overhead Squat 5′ REST 5 ROUNDS FOR TIME OF: 7 Power Snatch 50/35 kg 7 Handstand Push Up 7 Chest to Bar Time Cap 15′

WOD 22-03

Posted: 21st marzo 2017 by CFBO in Crossfit

STRENGTH – IN 20′ WORK UP TO YOUR 5RM OF: Back Squat 5′ REST 3 ROUNDS FOR TIME OF: 8 Front Rack Lunges 70/45 kg 6 Clean 70/45 kg 4 Shoulder to Overhead 70/45 kg Time Cap 10′