Archive for settembre, 2017

WOD 30-09

Posted: 29th settembre 2017 by CFBO in Crossfit

IN TEAM OF 2, 20′ TO FIND MAX LOAD OF: Snatch 5′ REST 10 ROUNDS FOR TIME OF: 5 Squat Snatch 60/40 kg 5 Overhead Squat 50 Double Under – Teamate alternate each other after every rounds. Time Cap 20′

WOD 29-09

Posted: 28th settembre 2017 by CFBO in Crossfit

EVERY 2′ FOR 16′: 3 Front Squat @80% 5′ REST 3 ROUNDS AMRAP OF; 1′ Thruster 40/30 kg 1′ Assault Bike 1′ Wall Climb 1′ Bar -jumping Burpee

WOD 28-09

Posted: 27th settembre 2017 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Rings Muscle Up 5′ REST 6 ROUNDS FOR TIME OF: 6 Muscle Up 4 Squat Clean 90/60 kg 200m Run Time Cap 20′

WOD 27-09

Posted: 26th settembre 2017 by CFBO in Crossfit

12′ EMOM @75%-85% 1 Snatch 2 Hang Snatch 3 Overhead Squat 5′ REST 30-20-10 REPS FOR TIME OF: Alternating KB Snatch 24/16 kg Burpee Box Jump 60/50 cm Time Cap 15′

WOD 25-09

Posted: 25th settembre 2017 by CFBO in Crossfit

FOR TIME: 1000m Row 50 Box Jump Over 60/50 cm 50 Toes to Bar 50 Wall Ball 9/6 kg 50 Swing 24/16 kg 50 Rings Dip 50 Deadlift 80/52.5 kg 100 Double Under Time Cap 30′

WOD 25-09

Posted: 24th settembre 2017 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 5RM OF: Weighted Pull Up 5′ REST 12′ AMRAP OF: 6 Clean 60/40 kg 9 Pull Up 12 Alternating Pistols Target: +5 rounds

WOD 22-09

Posted: 23rd settembre 2017 by CFBO in Crossfit

In team of 2 complete: 100 Sit up 100 Kb Snatch  80 Pullup 80 Front squat 60 T2b 60 Cal row 40 Box jump 40 m Hsw

WOD 21-09

Posted: 22nd settembre 2017 by CFBO in Crossfit

25’ AMRAP OF: 50 Wall ball 50 D.u 40 Box jump 40 T2b 30 C2b 30 Burpees 20 Power Clean 50/35 kg 20 Stoh  10 Snatch 10 Muscle up

WOD 21-09

Posted: 20th settembre 2017 by CFBO in Crossfit

STRENGHT EMOM 12’ 65-70% 1RM 1+1 (Power+Squat Snatch ) 5’rest 5 ROUND 200 m Run 20 Pushup 20 Hang Snatch 30/20 kg Time Cap 18’

WOD 20-09

Posted: 19th settembre 2017 by CFBO in Crossfit

STRENGHT 20′ To find your max load of this COMPLEX 1 Clean  1 Hang Clean 1 Stoh 5’rest 3 ROUND 8 Hang clean 16 Burpees box jump 24 D.u Time Cap 12′