Archive for agosto, 2017

WOD 01-09

Posted: 31st agosto 2017 by CFBO in Crossfit

15′ Run Technique   200 m run 5’rest 400 m run 5’rest 800 m run 5’rest   FOR TIME 8 Power clean 90/70kg 30 Wall ball 6 Power clean 90/70kg 20 Wall ball 4 Power clean 90/70kg 10 Wall ball 2 Power clean 90/70kg Time Cap 10′

WOD 31-08

Posted: 30th agosto 2017 by CFBO in Crossfit

Complete 5 ROUND of 1’Snatch 40/30 kg 1’Sit up 1’Push press 1’Dip 1’Cal row 1’rest

WOD 30-09

Posted: 29th agosto 2017 by CFBO in Crossfit

15′ PRACTICE of -kipping                 —–>HSPU -strict  5’rest 18′ AMRAP 12 Kb Snatch 32/24 kg 6 Hspu 3 Rope Climb  

WOD 29-08

Posted: 28th agosto 2017 by CFBO in Crossfit

EMOM 15′ every minuts complete 6 FRONT SQUAT at 50/55% of your 1RM of squat clean 5’rest FOR TIME  50 Thruster 50/35 kg every time you drop the barbell complete  8 BURPEES Time Cap 10′

WOD 28-08

Posted: 27th agosto 2017 by CFBO in Crossfit

20′ To find your 3RM of: Weighted rings dip 5’rest 3 ROUND  100 D.u 30 Swing 24/16 kg 30 Stoh 50/35 kg Time Cap 18′

WOD 26-08

Posted: 25th agosto 2017 by CFBO in Crossfit

WOD 25-08

Posted: 25th agosto 2017 by CFBO in Crossfit

20′ to find max height Box Jump   5 RD for time of: 10 Pull Up 10 Box Jump 60/50 10 Wall Ball 9/6 — Time Cap 12′

WOD 24-08

Posted: 23rd agosto 2017 by CFBO in Crossfit

10 RD for time of: 3 bar M.U. 6 alt. KB Snatch 24/16 12 alt. Pistols — Time Cap 35′

WOD 23-08

Posted: 22nd agosto 2017 by CFBO in Crossfit

15′ Practice HS hold and walk   20′ AMRAP of: 10m HS walk (scal. 7 Wall Climb) 15 Snatch 50/35 20 t2b

WOD22-08

Posted: 21st agosto 2017 by CFBO in Crossfit

20′ to find your 5RM of Deadlift   5RD for time of: 20 D.U. 10 D.L. 80/52,5 5 HSPU — Time Cap 12′