WOD 06-06

Posted: 5th giugno 2019 by CFBO in Crossfit

10’ EMOM:

3 Squat Snatch @80%

 

Complete for time:

– 100 D.U. 

– Then 5 RDs of:

10 Hang Squat Snatch 40/30

10 T2B

10 Push Up on the bar

– 100 D.U.

—- time cap 18’

WOD 05-06

Posted: 4th giugno 2019 by CFBO in Crossfit

15’ practice HS WALK

 

4 RDs for time of:

5 bar M.U.

20 Swing 32/24

20 HSPU 

20 DB Snatch 20/15

– time cap 22’

WOD 04-06

Posted: 3rd giugno 2019 by CFBO in Crossfit

10’ practice SPLIT JERK

 

20’ AMRAP 

3 Clean and Jerk 90/60

6 Bar Jumping Burpees 

9 Wall Ball

WOD 03-06

Posted: 2nd giugno 2019 by CFBO in Crossfit

20’ to find your 1 RM of DEADLIFT

 

Complete for  time of:

800m run

40 Box Jump

20 Pistols

10 L Pull Up

— time cap 12’

WOD 01-06

Posted: 31st maggio 2019 by CFBO in Crossfit

IN TEAM OF 2:

IN A WINDOW OF 5′ COMPLETE FOR TIME
1000m Row

Then,
IN 9′ FIND MAX LOAD OF:
Hang Snatch

Then,
WITH A TIME CAP OF 15′, COMPLETE 10 ROUNDS FOR TIME OF:
15 Thruster 30/20 kg
30 Double Under

-Teammate alternate after every round

WOD 31-05

Posted: 30th maggio 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ Rings Muscle Up Practice

FOR TIME:

15 Clean & Jerk 60/40 kg
9 Muscle Up
12 Clean & Jerk 60/40 kg
7 Muscle Up
9 Clean & Jerk 60/40 kg
5 Muscle Up
6 Clean & Jerk 60/40 kg
3 Muscle Up
3 Clean & Jerk 60/40 kg

Time Cap 18′

WOD 30-05

Posted: 29th maggio 2019 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 1RM OF:

Weighted Rings Dip

5′ REST

15′ EMOM:
1st- 15 Box Jump 60/50 cm + Max Dip
2nd- 12 DB Snatch 20/15 kg + Max Pull Up
3rd- 10 Burpee + Max Toes to Bar

– Your score will be the sum of dip, pull up and t2b completed.

WOD 29-05

Posted: 28th maggio 2019 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 3RM OF:

Front Squat

5′ REST

FOR TIME:
100 Double Under
50 Step Up 2x 15/10 kg
25 Handstand Push Up
50 Toes to Bar
100 Double Under

Time Cap 12′

WOD 28-05

Posted: 27th maggio 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 10′ PRACTICE:

Rope Climb, any style

5′ REST

3 ROUNDS FOR TIME OF:
20 Snatch 40/30 kg
15 Overhead Squat 40/30 kg
10 Bar-Jumping Burpee
2 Rope Climb 15ft

Time Cap 18′

WOD 26-05 “MURPH”

Posted: 26th maggio 2019 by CFBO in Crossfit

FOR TIME

1600m Run
100 Pull Up
200 Push Up
300 Air Squat
1600m Run

-Partition the pull up, push-up, and squat as needed. If you’ve got a 20/14 pound vest or body armor, wear it.

Time Cap 60′