Archive for gennaio, 2018

WOD 22-01

Posted: 21st gennaio 2018 by CFBO in Crossfit

STRENGHT 20’ to find your max load of this complex 1-Power Clean 1-Hang power clean 1-Push press 5’rest 00:00-03:00 15 deadlift 12 hang power clean 9 push press 03:00-06:30 15 deadlift  12 hang squat clean 9 push jerk 06:30-10:00 15 deadlift 12 squat clean 9 split jerk M 40 kg W 30 kg

WOD 20-01

Posted: 19th gennaio 2018 by CFBO in Crossfit

TABATA WORKOUT 4 Rd of: 20″Air Squat 10″ Rest 20″ Push Press 30/20 10″ Rest 20″Box Jump 60/50 10″ Rest 20″ Snatch 30/20 10″ Rest 20″Swing 24/16 10″ Rest 20″ Push Up HO 10″ Rest 20″ Lounges 10″ Rest 20″ HSPU 1′ REST

WOD 19-01

Posted: 18th gennaio 2018 by CFBO in Crossfit

5 RD for time of: 10 Thruster 60/40 10 Swing 24/16 10 Dip 10 KB SDLHP 24/16 —Time cap 25’

WOD 18-01

Posted: 17th gennaio 2018 by CFBO in Crossfit

1000m Row Then 5 Rd of: 10 Pistols 10m HS Walk (scal. 5 Wall climb) —Time cap 15′   5′ Rest   Death by Push up    

WOD 17-01

Posted: 16th gennaio 2018 by CFBO in Crossfit

Team WOD, in team of 2, 20’ AMRAP of: 15 Sincro Clean and Jerk @70% 1 RM 30 Sincro Air Squat 60 Box Jump “alternating buddy”    

WOD 16-01

Posted: 16th gennaio 2018 by CFBO in Crossfit

15′ Practice Kipping Pull up   4RD for time of: 10 Snatch 60/40 15 OH Squat 60/40 20 Pull Up — Time cap 18′  

WOD 15-01

Posted: 15th gennaio 2018 by CFBO in Crossfit

20′ to fnd your 3 RM of HANG SQUAT CLEAN   5′ Rest   12′ AMRAP 30 D.U. 20 OH barbell lounges 30/20

WOD 13-01

Posted: 12th gennaio 2018 by CFBO in Crossfit

In team of 2 complete for time: 100 wall ball 9/6 100 Snatch 40/30 100 Pull Up 100 Box Jump Over 60/50 100 OH Squat 40/30 100 Bar Jumping Burpee Time cap 35′

WOD 12-01

Posted: 11th gennaio 2018 by CFBO in Crossfit

BARBELL COMPLEX – 20′ TO FIND MAX LOAD OF: 2 Front Squat 2 Hang Clean 2 Shoulder to Overhead – Rack is NOT allowed. 5′ REST 12′ AMRAP OF: Handstand Push Up 1-2-3-4-etc… Pistols 2-4-6-8-etc… – Continue to add 1 hspu and 2 pistols after every rounds until the end of the time.

WOD 11-01

Posted: 10th gennaio 2018 by CFBO in Crossfit

20′ AMRAP OF: 5 Power Clean 80/52.5 kg 10 Burpee 15 Toes to Bar Target +6 rounds