Archive for gennaio, 2019

WOD 24-01

Posted: 23rd gennaio 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE: Chest to Bar 5′ REST 21-18-15-12-9 REPS FOR TIME OF: Chest to Bar Clean & Jerk 50/35 kg Box Jump Over 60/50 cm Time Cap 25′

WOD 23-01

Posted: 22nd gennaio 2019 by CFBO in Crossfit

10′ EMOM OF: 6 Deadlift @70% 1RM Max Toes to Bar 2′ REST 10′ EMOM OF: 12 Dumbell Push Press 2 x 15/10 kg Max Wall Ball 9/6kg -Your Score will be the sum of t2b and Wall Ball Completed

WOD 22-01

Posted: 21st gennaio 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Handstand Walk 5′ REST 20′ AMRAP OF: 10m Handstand Walk 15 Hollow Rock 20 Alternating Pistols 15 Swing 24/16 kg

WOD 21-01

Posted: 20th gennaio 2019 by CFBO in Crossfit

15′ EMOM: Snatch + Hang Snatch – Add some load after every minute. Your score is max load lifted. 5′ REST 21-15 AND 9 REPS FOR TIME OF: Hang Snatch 40/30 kg Burpee Box Jump 60/50 cm Time Cap 10′

WOD 19-01

Posted: 18th gennaio 2019 by CFBO in Crossfit

In team of 2, I work then you work, 25’ AMRAP: 200m Run 15 Swing 32/24 10 Pistols 5 C2B

WOD 18-01

Posted: 17th gennaio 2019 by CFBO in Crossfit

20’ to find 3RM of Snatch Balance   For time: 1000m Row 50 D.L. 80/52,5 30 Pull Up — Time Cap 10’

WOD 17-01

Posted: 16th gennaio 2019 by CFBO in Crossfit

– TABATA Thruster 30/20 1’ Rest – TABATA Dip 1’ Rest – TABATA Hang Squat Clean 30/20 1’ Rest – TABATA Rings Row 

WOD 16-01

Posted: 15th gennaio 2019 by CFBO in Crossfit

20’ to find max load of:  2 Front Squat 1 Clean   12’ AMRAP of: 30 D.U. 10 Shoulder to OH 40/30 10 Push Up

WOD 15-01

Posted: 14th gennaio 2019 by CFBO in Crossfit

10 RDs for time of: 3 Clean 80/52,5 10 Box Jump 10 Pull Up — time cap 25’

WOD 14-01

Posted: 13th gennaio 2019 by CFBO in Crossfit

10’ practice GHD Sit Up 3 RDs AMRAP of: 1’ Power Snatch 40/30 1’ T2B 1’ OH Squat 40/30 1’ GHD Sit Up 1’ Push Press behind the neck 1’ Burpees 1’ Rest — Your score will be the sum of reps