Archive for aprile, 2019

WOD 01-05

Posted: 30th aprile 2019 by CFBO in Crossfit

IJNTEAM OF 2, COMPLETE FOR TIME: 200m Run with DB 20/15 kg 100 DB Snatch 200m Run with DB 20/15 kg 100 Pull Up 200m Run with DB 20/15 kg 100 Alternating Pistols 200m Run with DB 20/15 kg 100 Toes to Bar 200m Run with DB 20/15 kg -Teammate must run togheter Time Cap […]

WOD 30-04

Posted: 29th aprile 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Handstand Hold 5′ REST 18′ AMRAP OF: 1 Legless Rope Climb 4 Strict Handstand Push Up 16 Box Jump 60/50 cm

WOD 29-04

Posted: 28th aprile 2019 by CFBO in Crossfit

COMPLETE FOR TIME: 50 Double Under 10 Snatch 70/45 kg 50 Double Under 20 Thruster 70/45 kg 50 Double Under 30 Clean 70/45 kg 50 Double Under 40 Shoulder to Overhead 70/45 kg 50 Double Under 50 Deadlift 70/45 kg 50 Double Under Time Cap 25′

WOD 27-04

Posted: 26th aprile 2019 by CFBO in Crossfit

In team of 2, in a window of 24’ perform: 10 RDs, 1 RD each: 5 Power Snatch 50/35 10 OH Squat  Then perform 300 D.U., I work then you work  In the remaining time, perform AMRAP Syncro Squat Snatch

WOD 26-04

Posted: 25th aprile 2019 by CFBO in Crossfit

15’ to find 3 RM of Push Press   18’ AMRAP of: 10 Sh 2 OH 60/40 10 Front Squat  100m Run   — target >4Rds

WOD 25-04

Posted: 24th aprile 2019 by CFBO in Crossfit

A- 2 “L” Pull up B- 4 Swing 32/24 C- 6 OH Lunges 20/15 D- 8 clapping Push Up  E- 10 Box Jump F- 12 HSPU G- 14 Wall ball H- 16 Pistols I- 18 KB SDLHP 32/24 H- 20 Bar MU For time perform: A, then A+B, A+B+C, A+B+C+D, until the end. — time […]

WOD 24-04

Posted: 23rd aprile 2019 by CFBO in Crossfit

15’ practice Run technique   for time: 1600m Run 80 Swing 24/16 40 Pull Up  20  DB Push jerk 2×20/15 10 DB Squat Clean 2×20/15 – time cap 20’

WOD 23-04

Posted: 22nd aprile 2019 by CFBO in Crossfit

12’ EMOM of: 2 Power Clean + 2 Front Squat @75% 1RM Clean   12’ AMRAP, 4 RDs of: 1’ Hang Clean 40/30 1’ Burpees  1’ Box Jump 

WOD 20-04

Posted: 19th aprile 2019 by CFBO in Crossfit

IN TEAM OF 2, COMPLETE 3 ROUNDS For time teammate A perform: 15 Wall Ball 9/6 kg 15/12 Calories Row 15 Toes to Bar -Once A finished, teammate B performs the same work Then teammate A perform for time: 15 Burpee 15/12 Calories Row 15 Chest to Bar -teammate B performs the same work – […]

WOD 19-04

Posted: 18th aprile 2019 by CFBO in Crossfit

STRENGTH- 20′ TO FIND 5RM OF: Weighted Pull Up 5 REST 5 ROUNDS FOR TIME OF: 20 KB Snatch 24/16 kg 20 Push Up 20 Alternating Pistols Time Cap 16′