Archive for giugno, 2019

WOD 01-07

Posted: 30th giugno 2019 by CFBO in Crossfit

20’ to find max load for this complex: 2 Front squat 1 Jerk — from the rack   5’ Rest   “annie” 50-40-30-20-10 of: D.U. sit up

WOD 29-06

Posted: 28th giugno 2019 by CFBO in Crossfit

IN TEAM OF 2, COMPLETE 4 ROUNDS FOR TIME OF: 200m Run 15 Swing 24/16 kg 200m Run 15 DB Thruster 2x 20/15 kg 200m Run 15 Toes to Bar 200m Run 15 DB Power Clean 2x 20/15 kg – Teammates alternate after every 200m Run + 15 reps. – Every team wil complete 4 […]

WOD 28-06

Posted: 27th giugno 2019 by CFBO in Crossfit

COMPLETE FOR TIME: 20 Burpee Pull Up Then, 5 rounds of 50 Double Under 20 Hang Squat Clean 30/20 kg Then, 5 rounds of 20 Snatch 30/20 kg 20 Lunges 30/20 kg Then, 20 Burpee Pull Up Time Cap 26′

WOD 27-06

Posted: 26th giugno 2019 by CFBO in Crossfit

STRENGTH – TEMPO BACK SQUAT: 3-3-3-3-3 – Tempo 3-3-x-1 (3″down, 3″ pause at the bottom, explode up, 1″ up) – @+65% of your 1RM – 2’/3′ rest between sets 5′ REST FOR TIME: 1000 m  Row 50 Burpee 25 Chest to Bar Time Cap 12′

WOD 26-06

Posted: 25th giugno 2019 by CFBO in Crossfit

FOR TIME: 1600m Run 80 Swing 24/16 kg 80 Wall Ball 9/6 kg 800m Run 40 Swing 24/16 kg 40 Wall Ball 9/6 kg 400m Run 20 Swing 24/16 kg 20 Wall Ball 9/6 kg Time Cap 40′

WOD 25-06

Posted: 24th giugno 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Handstand Walk 5 ROUNDS FOR TIME OF: 12 Box Jump 60/50 cm 9 Deadlift 60/40 kg 6 Push Press 60/40 kg – 10m Handstand Walk at the ed of every round. Time Cap 15′

WOD 24-06

Posted: 23rd giugno 2019 by CFBO in Crossfit

18′ AMRAP OF: 1 Clean 90/60 kg 2 Bar Muscle Up 4 Toes to Bar 6 Push Up Hands Off Target: +15 rounds

WOD 22-06

Posted: 21st giugno 2019 by CFBO in Crossfit

– Divide the class in 2 team, – moltiplicate 50 of each exercise for the number of teammate,  – perform them any order   50 Burpees  50 Pull Up 50 Thruster 20/15 50 Hang Snatch 20/15 50 Front Rack Lunges 30/20 50 GHD Sit up  50 Alt. Pistols 50 KB SDLHP 32/24   – Time […]

WOD 21-06

Posted: 20th giugno 2019 by CFBO in Crossfit

1000m Row 15 Clean and jerk 60/40 30 Dip 800m Run 10 Clean and jerk 70/50 20 Dip 200 D.U. 5 Clean and jerk 80/60 10 Dip   — Time cap 22’    

WOD 20-06

Posted: 19th giugno 2019 by CFBO in Crossfit

20’ to find 3RM of HANG SNATCH    15’ AMRAP of: 1’ T2B 1’ Wall ball  1’ Hang Snatch 30/20