WOD 29.2

21-15-9-15-21
Overhead walking lounge
burpees over the barbell
Each round 1 min Plank

PART B
EMOM 10' 
ODD: 5 C2B
EVEN: 5 Burpees

CF CKB

WOD 26.2

Cash in: 10' Emom
- odd: L-Sit/Plank 20''-40''
- even: L-Hang/Hollow hold 20''-40''

NATHAN

• 2 Muscle-ups (Jump For Beginner)
• 4 Handstand Push-ups
• 8 Kettlebell swings

As many rounds as possible in 20 minutes

CF CKB

WEIGHTLIFTING 25.2

 SKILL:

- Air Squat
- Squat Jump
- Bottom P.
- TTB

Strength
1. FRONT SQUATS: 78%X3X10 SETS (3-2-3)
2.BACK SQUATS: 78%X3 X3 SETS (3-2-3)
3.OVERHEAD SQUATS: 3, 2, 1, 1, 1, 1, 1 (3-2-3)
4.TOES TO BAR: 50 REPS. (For Quality)

CROSSFIT CKB

BENCHMARK TEST 24.2: ROUND TWO

WARM UP: 3 RND
- 20 Jumping Jack
- 10 Spiderman Lunge
- 10 Rolling sit up

Time cap 8'

- 25 Lateral Burpee over the bar
- 25 TTB
- 25 PWC 40/20
- 25 STO  40/20
- 25 Lateral Burpee over the bar

CF  CKB

GYMNASTIC 23.2

5min DU practice
5 min shoulder/hip stretches

2. Skills: HSPU

10 sets of HS negatives, pause at the bottom
10 sets of deficit HS negatives
10 sets of HSPU transitions with partner

Strength: 5 RNFT:
3 rope climb negatives/3 Ring pullup negatives/3 bar strict pullup negatives
10 diamond push-ups

Core:
10x5 pike contractions
10x5 kipping TTB
10x15 hollow rock holds

CROSSFIT CKB

WOD 22.2

TEAM OF 2: I GO YOU GO
FOR TIME

- 60x wall ball
- 60x t2b
- 60x box jump
- 200x d.u./400 s.u.
- 50x KB Snatch
- 50x Pull up
- 50x V-ups
- 200x d.u. / 400 s.u.
- 40x Hspu
- 40x jumping lunge
- 40x sit-up

CF CKB

WOD 19.2

Work Capacity: 10 rounds – EMOM, complete:
-Odd minute = 5 C2B  (AHAP: Pause 3''  at the top of the movement)
-Even minute = 50 SU

AMRAP 10': Team 1+1

- Wall Climb

- Farmer Carry KB one arm 

CF CKB

WEIGHTLIFTING 18.2

 

Strength:
1) Snatch: 10 rounds – Every 90 seconds, complete:
2) Back squat: Warm up, then:
-55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

3) PR BS
 

Work Capacity: 10 rounds (20 minutes) – EMOM, complete:
-Odd minute = 50 SU
-Even minute = 10x Thruster 

Core: 3 rounds, not timed:
-10x strict toes to bar
-5x Pause Arch Position (AHAP…Pause for 3 seconds at the top of the movement. In other words at full extension.)

CF CKB

WOD 17.2

PART A (TEAM 1)
21/15/9
- CLEAN
- TTB
EACH ROUND
- 7 BURPEE 
(Time cap 12')

PART B (TEAM 2)
AMRAP 12'
- 10 KB SNATCH
- 20 JUMPING LUNGE
- 10 HSPU

CF CKB (RomaNord)

GYMNASTIC 16.2

SKILL: Stretching and Mobility

- Wall Climb
- TRX variations
- Vertical Walk

MAX EFFORT

Amrap 10'
- 6 Push Ups
- 6 Leg Raise

AHAP
5 RNDX2'  Chinese plank facing up

CF CKB

WOD 15.2

PART A
- 5 Bear complex-1 Burpee
- 4 Bear complex-2 Burpee
- 3 Bear complex-3 Burpee
- 2 Bear complex-4 Burpee
- 1 Bear complex-5 Burpee

PART B
Amrap 10'
6x PUSH UP
6x Leg raise

CF CKB

HERO 12.2

• 10 Handstand push-ups
• Deadlift, 15 reps (70/30)
• 25 Box jumps
• 50 Pull-ups
• 100 Wallball shots (1+1)
• 400 Single-unders
• 400 Sit Ups

For time

CF CKB

WOD 11.2

Strength: 
1) Pause Front squat: 10 rounds – Every 90 seconds, complete:
-1x Pause Front squat (5 second pause in bottom position. Work up to a max for the day)
2) 5 rounds (10 minutes) – EMOM, perform:
-Odd minute: 5xInverted Strict Pullup-Burpee 
-Even minute: 5xBurpee-Strict HSPU

Work Capacity: Complete the following for time:
-500 SU

Core: 3 rounds
-Max effort Chinese/face up plank hold (AHAP-as heavy as possible)

CF CKB

WOD 10.2

Time cap 8'

- 25 Lateral Burpee over the bar
- 25 TTB
- 25 PWC 40/20
- 25 STO  40/20
- 25 Lateral Burpee over the bar

(Italian Throwdown 2013 qualification: Wod 1)

CF  CKB

GYMNASTIC 9.2

Cash In: For TIME

12-9-6 Repetitions Of:

• Bar Muscle Up/Pull Up
• Burpee

SKILLS
PUSH UP VARIATIONS

For QUALITY

5 ROUNDS: 

• 10 Alternating One Arm Push Up
• 10 Lateral Push Ups 
• 10 Push Ups 
• 10 Diamond Push Ups with ball

 CF CKB

WOD 8.2

PART A
For time 2-2-2-4-4-4-6-8-10-8-6-4-2
Push press 50/30
Back squat 50/30
Burpees

Time Cap 15' 

PART B
Tabata
Du
Ttb

1 rest

Tabata
Du
Hallow rock

CROSSFIT CKB

HERO WOD 5.2

ARNIE
With a single kettlebell:

• 21 Turkish get-ups, Right arm
• 50 Swings
• 21 Overhead squats, Left arm
• 50 Swings
• 21 Overhead squats, Right arm
• 50 Swings
• 21 Turkish get-ups, Left arm

For Time

WEIGHTLIFTING 4.2

Strength: 
1) Floor press: Warm up, then:
-75%x5 reps, 85%x 3 reps, 95%x 1+ reps.

 

 

 

Work Capacity: 5 rounds
-9x Squat Clean (75%-85%-95%) 5-3-1

-9x Deadlift (75%-85%-95%) 5-3-1

Cash out: 3 rounds

- 9x Military press (75%-85%-95%) 5-3-1

CF CKB

BENCHMARK 3.2

MARY

• 5 Handstand push-ups
• 10 one legged squats
• 15 Pull-ups

As many rounds as possible in 20 min

Crossfit CKB

 GYMNASTIC 2.2

For QUALITY

5 ROUNDS:

• 5 Skin the Cats (variations)
• 5 Pull Up in L Hangs 
• 5 Dips 
• 5 Toes to Bars 

CKB

WOD 1.2

PART A
7 RNDS OF:
7x Pwr Clean
14x Box Jump
21x Double-under

PART B
For time
100x sit-up
(ogni due minuti 3x burpees)

CF CKB