Archive for novembre, 2018

WOD 19-11

Posted: 18th novembre 2018 by CFBO in Crossfit

20’ to find your 3RM of  SPLIT JERK – from the rack    12’ AMRAP of: 10 Clean and Jerk 60/40 200m Run

WOD 17-11

Posted: 17th novembre 2018 by CFBO in Crossfit

IN TEAM OF 2 12′ TO FIND 2RM OF: Hang Clean 5′ REST COMPLETE FOR TIME IN ANY ORDER: 800m Run 80 Swing 32/24 kg 80 Box Jump 60/50 cm 80 Goblet Squat 32/24 kg 80 Toes to Bar Time Cap 22′

WOD 16-11

Posted: 16th novembre 2018 by CFBO in Crossfit

10′ EMOM: ODD-10 Wall Ball 9/6 kg + Max Double Under EVEN- 10 Calories Row+ Max Double Under 2′ REST 10′ EMOM: ODD- 10 Burpee + Max Alternating KB Snatch 24/16 kg EVEN- 10 Chest to Bar + Max Alternating KB Snatch 24/16 kg – Your score will be the sum of Double Under and […]

WOD 15-11

Posted: 15th novembre 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 5RM OF: Weighted Pull Up 5′ REST FOR TIME: 40 Snatch 40/30 kg 40 Push Press 40/30 kg 40 Pistols 40 Hang Clean 40/30 kg 40 Overhead Squat 40/30 kg Time Cap 14′

WOD 14-11

Posted: 13th novembre 2018 by CFBO in Crossfit

SKILL – 10′ Double Under Practice FOR TIME: 160 Double Under 80 Deadlift 60/40 Kg 40 Handstand Push Up 80 DU 40 DL 60/40 Kg 20 HSPU 40 DU 20 DL 60/40 Kg 10 HSPU 20 DU 10 DL 60/40 Kg 5 HSPU Time Cap 25′

WOD 13-11

Posted: 12th novembre 2018 by CFBO in Crossfit

20′ AMRAP OF: 200m Run 10 Squat Snatch 60/40 kg 5 Bar Muscle Up

WOD 12-11

Posted: 11th novembre 2018 by CFBO in Crossfit

BARBELL COMPLEX – 20′ TO FIND MAX LOAD OF: Squat Clean to Thruster + Hang Clean + Shoulder to Overhead 5′ REST 21-18-15-12-9-6-3 REPS FOR TIME OF: Thruster 30/20 kg Swing 32/24 kg Time Cap 12′

WOD 10-11

Posted: 9th novembre 2018 by CFBO in Crossfit

In team of 2, 1 RD each  30’ AMRAP of: 10 OH lunges 20/15 10 Russian Swing 32/24 200m Run

WOD 09-11

Posted: 8th novembre 2018 by CFBO in Crossfit

10’ EMOM  2 D.L. @85% 1RM   14’ EMOM: even: 10 Push up + Max D.U. odd: 10 dip + Max D.U. — your score will be the sum of D.U.

WOD 08-11

Posted: 7th novembre 2018 by CFBO in Crossfit

10 RDs for time of: 3 Clean and Jerk 80/60 6 Burpees  9 Wall ball — time cap 28’