Archive for novembre, 2017

WOD 01-12

Posted: 30th novembre 2017 by CFBO in Crossfit

STRENGTH – 15′ TO FIND 3RM OF: Weighted Pull Up 5′ REST FOR TIME: 20 Front Squat 60/40 kg 20 Pull Up 20 Handstand Push Up 15 Front Squat 70/45 kg 15 Chest to Bar 15 Deficit Handstand Push Up 15/10 cm 10 Front Squat 80/52.5 kg 10 Bar Muscle Up 10 Strict Handstand Push […]

WOD 30-11

Posted: 29th novembre 2017 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 30 Snatch 30/20 kg 30 Overhead Lunges 30/20 kg 30 Toes to Bar 30 Push Press 30/20 kg Time Cap 30′

WOD 29-11

Posted: 28th novembre 2017 by CFBO in Crossfit

20′ AMRAP OF: 7 Pull Up 7 Clean 60/40 kg 7 Wall Ball 9/6 kg Target +12 Rounds

WOD 28-11

Posted: 28th novembre 2017 by CFBO in Crossfit

STRENGTH – BACK SQUAT: 5-5-5-5-5 – Try to add load after every set. 5′ REST 3 ROUNDS FOR TIME OF: 60 Double Under 40 Swing 24/16 kg 20 Burpee Time Cap 15′

WOD 27-11

Posted: 26th novembre 2017 by CFBO in Crossfit

12′ EMOM OF: Snatch Hang Snatch Overhead Squat -Use 75-85% 1RM of your Snatch 5′ REST FOR TIME: 800m Run 8 Muscle Up 8 Overhead Squat 90/60 kg 8 Muscle Up 800m Run Time Cap 16′

WOD 25-11

Posted: 25th novembre 2017 by CFBO in Crossfit

TEAM WOD In team of 2 complete In a Window of 4’ Max Effort  Cal Row ( change when you want)                     3’rest 8 ROUND (I go You go) 20 Pullup 15 Hang snatch 40/20 kg 10 Burpees over the bar Time Cap 22’

WOD 24-11

Posted: 24th novembre 2017 by CFBO in Crossfit

FOR TIME complete 50 Deadlift 60-40 kg 50 Box Jump 60-50 cm 50 Sit up 50m Hsw  50 Clean  50 Over head lounges 20-10 kg 800 m run Time cap 35’

WOD 23-11

Posted: 22nd novembre 2017 by CFBO in Crossfit

Complete 5 ROUND of: 1’ Max eff cal bike 1’ Max eff burpees 1’ Max eff ktlb snatch 24/16 kg 1 Max eff cal row 1’Max eff t2b

WOD 22-11

Posted: 21st novembre 2017 by CFBO in Crossfit

STRENGHT  EMOM 12’ (with your 70-75% of 1RM) complete 1 Clean Pull  1 Hang squat clean 1 Squat Clean 5’rest ”FAKE DT” 5 ROUND 12 Deadlift 9 Hang power clean 6 Push jerk MAN 50 kg.     WOMAN 35 kg Time cap 15’

WOD 21-11

Posted: 20th novembre 2017 by CFBO in Crossfit

GYMNASTIC SKILL 15’ Practice of: Rings Muscleup 5’rest CONDITIONING 25’AMRAP 8 Rings Muscleup 16 Pushup 24 Swing 24/16 kg 32 Air squat