CrossFit Ostfildern – WOD
Weekly Special: PITT-Force Program
Weightlifting
Shoulder Press (PITT-Force) (1×20)
Shoulder 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
Weightlifting
Deadlift (PITT-Force) (1×20)
Deadlift (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
Metcon (AMRAP – Reps)
00:00 – 02:00
max Burpees over Bar
rest: 2 minutes
04:00 – 06:00
max 10m Shuttle Runs
rest: 2 minutes
08:00 – 10:00
max Power Cleans
rest: 2 minutes
12:00 – 14:00
max Wall Balls
rest: 2 minutes
16:00 – 18:00
max Pull Ups
Rx:
Power Clean: 45 / 30 kg
Wall Ball: 9 / 6 kg