Archive for aprile, 2019

WOD 18-04

Posted: 17th aprile 2019 by CFBO in Crossfit

GYMNASTIC SKILL -15′ PRACTICE OF: Toes to Bar FOR TIME: 10 Clean & Jerk 90/60 kg 20 Toes to Bar 40 Squat 60 Dip 40 Squat 20 Toes to Bar 10 Clean & Jerk 90/60 kg Time Cap 18′

WOD 17-04

Posted: 16th aprile 2019 by CFBO in Crossfit

20′ AMRAP OF: 10 Hang Snatch 50/35 kg 20 Box Jump Over 60/50 cm 400m Run

WOD 16-04

Posted: 15th aprile 2019 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 5RM OF: Back Squat 5′ REST 5 ROUNDS FOR TIME OF: 5 Power Clean 60/40 kg 5 Thruster 60/40 kg 5 Bar Muscle Up Time Cap 10′

WOD 15-04

Posted: 14th aprile 2019 by CFBO in Crossfit

IN TEAM OF 2, COMPLETE FOR TIME: 50 Syncro Burpee 100 DB Snatch 20/15 kg 50 Syncro DB Push Press 2x 20/15 kg 100 Swing 32/24 kg 50 Syncro DB Lunges 2x 20/15 kg 100 Double Under 50 Syncro Toes to Bar – Exercises with 100 repetitions can be divided among the teammates as they […]

WOD 13-04

Posted: 12th aprile 2019 by CFBO in Crossfit

In team of 2: In 15’ use 3 attempt each to find Max length of broad Jump    complete 5 RDs of: 3 synchro inverted Burpees  30 alternating box jump  30 alternating wall ball — time cap 18’ https://m.youtube.com/watch?v=c7-on-uXEJE

WOD 12-04

Posted: 11th aprile 2019 by CFBO in Crossfit

12’ EMOM of: 1 Power Snatch + 2 Snatch Balance @ 70-80% 1 RM Snatch    3RDs of: 10 Squat Snatch 50/35 10 C2B 10 Swing 32/24 – Time cap 12’

WOD 11-04

Posted: 10th aprile 2019 by CFBO in Crossfit

5RDs for time of: 6 Clean 80/52,5 6 Front Squat 80/52,5 12 T2B 12 Dip 200m Run — time cap 22’

WOD 10-04

Posted: 9th aprile 2019 by CFBO in Crossfit

4RDs AMRAP of: 1’ Assault Bike  1’ Alt. DB Snatch 20/15 1’ Row 1’ OH Squat 40/30 1’ D.U. 1’ GHD Sit up  — your scopre Willi be the sum of reps and cal

WOD 09-04

Posted: 8th aprile 2019 by CFBO in Crossfit

20’ practice HSPU   “Mary” 20’ AMRAP of: 5 HSPU 10 Pustols 15 Pull Up   

WOD 08-04

Posted: 7th aprile 2019 by CFBO in Crossfit

20’ to find your 1RM of: Clean and Jerk   12’ AMRAP of: 5 burpee pull up 5+5 KB Snatch 24/16 10 Goblet Squat 24/16