Archive for gennaio, 2018

WOD 01-02

Posted: 31st gennaio 2018 by CFBO in Crossfit

12′ EMOM – @70-80% of your C&J: Power Clean Hang Squat Clean Shoulder to Overhead 5′ REST COMPLETE FOR TIME: 2 Thruster 50/35 kg 2L+2R KB Snatch 32/24 kg 4 Thruster 50/35 kg 4L+4R KB Snatch 32/24 kg 6Thruster 50/35 kg 6L+6R KB Snatch 32/24 kg ……..etc etc… 12 Thruster 50/35 kg 12L+12R KB Snatch […]

WOD 31-01

Posted: 30th gennaio 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 5RM OF: Deadlift 5′ REST 21-15 AND 9 REPS FOR TIME OF: Overhead Squat 60/40 kg Bar-Jumping Burpee Time Cap 12′

WOD 30-01

Posted: 29th gennaio 2018 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Handstand Push Up 5′ REST 10 ROUNDS FOR TIME OF: 3 Squat Snatch 70/45 kg 6 Deficit Handstand Push Up 15/10 cm 12 Box Jump 60/50 cm Time Cap 25′

WOD 29-01

Posted: 28th gennaio 2018 by CFBO in Crossfit

FOR TIME: 1500m Run 100 Push Up Hands Off 50 Pull Up 100 Toes to Bar 150 Double Under Time Cap 35′

WOD 27-01

Posted: 27th gennaio 2018 by CFBO in Crossfit

In TEAM of 2 complete 100 wall ball 100 syncro burpees 100 syncro t2b 100 suncro thruster 40/30 kg 100 syncro sit up 100 syncro goblet squat 24/16 kg time cap 35’

WOD 26-01

Posted: 25th gennaio 2018 by CFBO in Crossfit

25’ AMRAP 20 Ktb snatch sx 6 bar muscle up 20 ktb snatch dx 6 bar muscle up 20 ktb c&j sx 6 bar muscle up 20 ktb c&j dx 6 bar muscle up

WOD 25-01

Posted: 24th gennaio 2018 by CFBO in Crossfit

STRENGHT 20’ to find your 3RM of FRONT SQUAT (from the ground) 5’rest 3 ROUND 10 Hspu 15 Dip 20 Box jump over Time Cap 12’

WOD 24-01

Posted: 23rd gennaio 2018 by CFBO in Crossfit

Barbell Cycling 10’ EMOM 5 Snatch T&G with 70% 1 RM  5’rest 21-15-9  Cal row Stoh 60-40 kg burpees

WOD 23-01

Posted: 22nd gennaio 2018 by CFBO in Crossfit

15’ practice of: LEGLESS ROPE CLIMB 5’rest 10 ROUND 1 Legless rope climb  10 Pushup 20 Air squat TIME CAP 25’

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