Archive for giugno, 2019

WOD 19-06

Posted: 18th giugno 2019 by CFBO in Crossfit

15’ practice Hand Stand Hold   10 RDs for time: 10 DB Snatch 20/15 10 HSPU 10 Step Up DB 1×20/15 – time cap 27’

WOD 18-06

Posted: 17th giugno 2019 by CFBO in Crossfit

10’ practice D.U.   5RDs for time: 3 Clean 90/60 3 Front Squat 90/60 30 D.U.  30 Swing 24/16 – Time cap 20’

WOD 17-06

Posted: 16th giugno 2019 by CFBO in Crossfit

“Barbara” 5 RDs for time of 20 Pull up 30 Push up 40 Sit Up 50 Air Squat  3’ Rest —- time each round, scorre is total time ti complete the workout

WOD 15-06

Posted: 14th giugno 2019 by CFBO in Crossfit

IN TEAM OF 2 – 4 ROUNDS AMRAP OF: 1′ DB Clean & Jerk 2×20/15 kg (teammate A) 1′ DB Clean & Jerk 2×20/15 kg(teammate B) 1′ Burpee Box Jump 60/50 cm (teammate A) 1′ Burpee Box Jump 60/50 cm (teammate B) 1′ DB Snatch 20/15 (teammate A) 1′ DB Snatch 20/15 (teammate B) 1′ […]

WOD 14-06

Posted: 13th giugno 2019 by CFBO in Crossfit

FOR TIME: 21 Handstand Push Up 200m Run 21 Hang Snatch 40/30 kg 200m Run 21 Toes to Bar 200m Run 15 Handstand Push Up 200m Run 15 Hang Snatch 40/30 kg 200m Run 15 Toes to Bar 200m Run 9 Handstand Push Up 200m Run 9 Hang Snatch 40/30 kg 200m Run 9 Toes to Bar 200m […]

WOD 13-06

Posted: 12th giugno 2019 by CFBO in Crossfit

20′ TO FIND 10RM OF BACK SQUAT 5′ REST 3ROUNDS FOR TIME OF: 1′ Calories Row 1′ Calories Assault Bike 1′ Swing 24/16 kg 1′ REST

WOD 12-06

Posted: 11th giugno 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 10′ PRACTICE OF: Rope Climb 5′ REST 20′ AMRAP OF: 20m Handstand Walk 20 Pistols 2 Rope Climb 15ft

WOD 11-06

Posted: 10th giugno 2019 by CFBO in Crossfit

STRENGTH: Push Press 5-5-5-5-5 – 1st set stars at 75% 1RM, try to add load after every set 5′ REST 5 ROUNDS FOR TIME OF: 10 Burpee 20 Wall Ball 9/6 kg 30 Double Under Time Cap 15′

WOD 10-06

Posted: 9th giugno 2019 by CFBO in Crossfit

BARBELL COMPLEX – 15′ TO FIND MAX LOAD OF: 1 Squat Snatch 2 Hang Squat Snatch 3 Overhead Squat 5′ REST “Nancy” 5 ROUNDS FOR TIME OF: 400m Run 15 Overhead Squat 40/30kg Time Cap 18′

WOD 08-06

Posted: 7th giugno 2019 by CFBO in Crossfit

In team of 2: 8’ AMRAP, 1 RD each: 10 OH KB Lunges 24/16 10 Pull Up    2’ REST 8’ AMRAP, 1 RD each: 10 KB Snatch 24/16 10 Goblet Squat    2’ Rest 8’ AMRAP, 1 RD each: 10 KB Thruster 24/16 10 Box Jump Over