Archive for dicembre, 2018

WOD 12-12

Posted: 11th dicembre 2018 by CFBO in Crossfit

15 MINUTES TO FIND 1RM OF: Clean & Jerk 3′ REST 10′ EMOM: 1 x Clean & Jerk @80% 3′ REST 6′ AMRAP: 6 Hang Squat Clean 50/35 kg 6 Bar-Jumping Burpee

WOD 11-12

Posted: 10th dicembre 2018 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Handstand Walk 5′ REST 40-20-10 REPS/METERS FOR TIME OF: Overhead Squat 40/30 kg Handstand Walk Swing 32/24 kg

WOD 10-12

Posted: 9th dicembre 2018 by CFBO in Crossfit

FOR TIME: 800m Run 40 Box Jump 60/50 cm 20 Bar Muscle Up 400m Run 20 Box Jump 60/50 cm 10 Bar Muscle Up 200m Run 10 Box Jump 60/50 cm 5 Bar Muscle Up Time Cap 22′

WOD 07-12

Posted: 6th dicembre 2018 by CFBO in Crossfit

10 Rounds for time: 3 Thruster 80/52,5 6 Dip 9 T2B — time cap 22’

WOD 06-11

Posted: 6th dicembre 2018 by CFBO in Crossfit

20’ to find max height deficit HSPU   For time, 21-15-9-15-21 HSPU Clean 60/40 – Time Cap 15’  

WOD 05-12

Posted: 4th dicembre 2018 by CFBO in Crossfit

50 lunges  40 Swing 24/16 30 KB OH Squat 24/16 20 D.L. 120/80 30 KB OH Squat  40 Swing  50 lunges — Time Cap 20’

WOD 04-12

Posted: 3rd dicembre 2018 by CFBO in Crossfit

20’ to find max load of: 1 Squat clean 2 Front Squat  1 jerk   3 Rounds AMRAP of 1 ’  Bike (cal) 1’ Snatch 20/15 1’ Wall Ball  1’ Push Press 20/15

WOD 03-12

Posted: 2nd dicembre 2018 by CFBO in Crossfit

15’ Practice Pull up   For time: 1600m run 80 Pull Up 160 D.U. 80 Push Up — Time Cap 24’