CrossFit Ostfildern – WOD
Weekly Special: PITT-Force Program
Weightlifting
Back Squat (PITT-Force) (1×20)
Back Squat (PITT-Force)
Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps
Weightlifting
Floor Bench Press (PITT-Force) (1×20)
Floor Bench Press (PITT-Force)
Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps
Metcon
Brownwood Dallas 5
Metcon (Time)
Buy In: 50 Burpees
5 rounds
10 Wall Balls
10 Shoulder-to-Overhead
10 Pull Ups
10 Box Jumps
10 Sit Ups
Buy Out: 800m Run
Rx:
Wall Ball: 9 / 6 kg
Shoulder-to-Overhead: 42,5 / 30 kg
Box Jump: 60 / 50 cm