CrossFit Ostfildern – WOD
Weekly Special: PITT-Force Program
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
Weightlifting
Sumo Deadlift (PITT-Force) (1×20)
Sumo 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 (3 Rounds for reps)
AMRAP 4
Buy-in: 100 Double Unders
12 Power Cleans
4 Burpee Box Jump Overs
rest: 4 minutes
AMRAP 4
Buy-in: 100 Double Unders
8 Power Cleans
4 Burpee Box Jump Overs
rest: 4 minutes
AMRAP 4
Buy-in: 100 Double Unders
4 Power Cleans
4 Burpee Box Jump Overs
Rx:
Power Clean: 30 | 40 | 50 kg / 20 / 25 | 30 kg
Box Jump: 60 / 50 cm
Rx+:
Power Clean: 45 | 55 | 70 kg / 25 / 35 | 45 kg