WOD 30.12

Warm up and Skill
Barbell Power
Olympic weigthlifting

METCON

5 Rounds For Time:
5 Power Cleans
5 Front Squats
5 Push Jerks
10 Pull-ups

CROSSFIT CKB

WOD 29.12

PART A
10 to 1 PWR CLEAN
1 to 10 L. BURPEES

 
PART B
4 rnds of:
8x globet squat
10x kb swing
12x t2b

CROSSFIT CKB

WOD 28.12

PART A
Emom 12'
1': 10x DL
2': 10x wall ball
3': 30'' plank hold

PART B
21/15/9
S2O
Box Jump
each round 50x double- under

CF Ckb 

WEIGHTLIFTING PROGRAM 23.12

Skills: 
Thruster/clean/jerk/inverted PUP

1. Thruster: 3, 2, 1, 1, 1, 1, 1. 
2. Clean and jerk: 3+3, 2+2, 1+1 x 5 sets. 
3. Inverted strict Pullups: 4 sets x 10, 8, 6, 4 reps pausing at the top.

CROSSFIT CKB

GYMNASTIC WOD 22.12

FOR QUALITY: 3 ROUNDS (Team 2)

• 15 Nose to wall
• 20 Touch push ups
• 15 Second Handstand
• 20 C2B (i go you go)

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WOD 21.12

SKILLS
Handstand push ups
Hanstand hold

Complete as many reps as possible in 20′ of:
- 10 Handstand Push-ups

- 40 Lunges
- 100 SU

EMOM 10'
- 10 Box jump (odd)
- 5 Burpees over the box (even)

CASH OUT
200 Leg raise
  
CrossFit CKB

WOD 18.12

GYMNASTIC SKILL
5' Practice Kipping
5' Practice TTB/K2E

PULL
Deadlift 5 x 5

METCON

3 Rounds For Time:
7 Hang Cleans @20/10 KG
10 Toes 2 bar/K2E
25 Cleans Deadlift @20/10 KG
20 American S.@12/16 KG

Ckb CROSSfit ROMAnord

WEIGHTLIFTING PROGRAM 17.12

 

Strength: 
1) Clean – Work up to a max for the day
2) Push press – Work up to a 2 rep max for the day

Work Capacity: Complete as many rounds as possible in 5 minutes of:
-5 Front squat
-50 SU
Standard 5 Round
 

Core: 3 rounds, not timed:
-10x weighted barbell Back extensions
- max rep Strict pull ups

Crossfit CKB

BENCHMARK (16.12)

CASH IN
4+4 RND
30-30 off-on 

Hollow-Arch


SKILLS
WALL BALLS Practice
AMERICAN SWING Practice


ANNIE

• Double-unders
• Sit-ups

50-40-30-20-10 rep rounds
For time

CASH OUT
Double Sally UP&DOWN
AIR SQUAT-BRIDGE POSITION

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GYMNASTIC 15.12

SKILLS QUALITY
- Vertical Body
- Handstand Walk
- Wall Climb
- Bar Exercise

For QUALITY

• Accumulate 4 Minutes Of L Hangs 
• Every Time You Beak Perform 20 Superman Rocks 
• Accumulate 3 Minutes Of Hollow Bodys
• Every Time You Break Perform 15 Superman Rocks

CROSSFIT CKB RMND

WOD 14.12

TEAM SKILL
10′ Practice Kipping
10' Practice Power Clean

TEAM WOD
In Team of 3 Complete  

For Time:
200 Squat
300 Sit-ups
50 Power Clean

CrossFit CKB

HERO 11.12

• Squat clean, 30 reps
• 30 Pull-ups
• Run 800 meters

 3 rounds for time

CF CKB

GYMNASTIC TEST (10.12)

  FOR TIME:

 

- Max rep Plank

- Push Ups (100 man-50 woman)

- 100 Air Squat

- Max rep Strict Pull Ups  (Woman: Max Time Isometric Inverted)

- 100 Burpees 

 

 

CROSSFIT CKB ROMANORD

BENCHMARK 9.12

SKILL
POWER SNATCH

PART A
"ISABEL"

PART B 
5 ROUND
10 T2B
10 AMERICAN SWING
 MAX REP STRICT PULL UP

Beginner variation:
C2B
RUSSIAN S.
JUMP PULL UP

CROSSFIT CKB

WOD 7.12

CLEAN
OTM x 7' : 2 Power Cleans (Team by TWO)

METCON
For Time:(Team by TWO)

- 15 Power Cleans 
(5x3 i go you go)
- 400 SU 
(100x4 i go you go)
- 15 Power Cleans  
(5x3 i go you go)
- 400 SU  
(100x4 i go you go)
- 15 Power Cleans  
(5x3 i go you go)

CASH OUT
TTB/C2B (Team)
Max Rep 
Amrap 5'

CROSSFIT CKB

HERO WOD  (4.12)

JOSHUA

• OH squat, 21 reps
• 42 Pull-ups
• OH squat, 15 reps
• 30 Pull-ups
• OH squat, 9 reps
• 18 Pull-ups

Beginner Variation:

• Front squat
• Wall Climb

 For time

CF CKB

WEIGHTLIFTING PROGRAM 3.12

Bench press:
65%x10, 75%x8, 80%x6, 85%x4, 88%x3, 92%x2

Clean deadlifts:
65%x10, 75%x8, 85%x6, 95%x4, 100%x3, 100%x 2
   
Front squats: pause at the bottom on the last rep
65%x10 
75%x8
80%x6 
85%x4 
88%x3
92%x2
   
FS+Press: 1 front squat +5 presses x 5 sets

CF CKB RomaNord

BENCHMARK (2.12)

CHELSEA

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Beginner (variation)

• 5 Burpess
• 10 Push-ups
• 15 Squat

 Each min on the min for 30 min

CrossFit CKB RomaNord

GYMNASTIC WOD 1.12

WARM UP
ABDOMINAL KILLER WORKOUT
Double Tabata
- Abs in&out
- Spiderman
- Russian Twist
- Bycicle

FLEXIBILITY: 

• 10 Sit Up to Pikes
• 10  Sit Up to Straddles
• 20  Side Leg Swings Each Leg
• Hold Pancake Split  (2 Minutes)

 For Quality

3 ROUNDS: Team One

• 20 Second  L Hangs  
• 5 Toes to Bar from L Hangs  
• 5 Knees to Elbows  
• 5 Toes to Bars  

3 ROUNDS: Team Two

• 20 Second Tenuta di Plank
• 5 Push Ups
• 5 Gymnastic Push Ups
• 5 Plank up&down

3 ROUNDS: Team Three

• 20 Second Isometric Air Squat
• 5 Squat Jump
• 5 Pistols
• 5 Vertical Jump

CROSSFIT CKB