Mai 2018

Announcements DELOAD WOCHE CrossFit Ostfildern – WOD Metcon Metcon (No Measure) Partner Wod On every 04:00 x 5 Rounds You go I go 50 Double Unders 5 Cleans 60/40 10 Back Squats 5 Burpees over bar 3x 10m Shuttle SprintsComplete 2 Rounds within the 4:00 min Partner A 1 Round Partner B 1 Round

Announcements DELOAD WOCHE CrossFit Ostfildern – WOD Metcon Metcon (AMRAP – Rounds and Reps) Amrap 20 min 10 TTB 10 Push ups 10 One Arm Thruster 22,5/15switch as needed

Announcements DELOAD WOCHE CrossFit Ostfildern – WOD DELOAD WOCHE Metcon Metcon (Time) For time: 2 rounds of: 10 snatches, 50/35 12 burpees Then, 2 rounds of: 10 snatches, 40/30 12 burpees Time cap: 9 minutesRx+= 60/40 50/35 Weightlifting Bent Over Row (10-10-10-10)

CrossFit Ostfildern – WOD Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereScaled: 20 RFT; 10 RFT; 5 RFT

CrossFit Ostfildern – Weekend Challenge Metcon Metcon (AMRAP – Rounds and Reps) Amrap 20 +2 KB Swings 32/24 +2 DB Snatches 22,5/15 +10 Lunges +10 sec Handstand Holdevery round +2 Reps Snatches switch every rep

CrossFit Ostfildern – Weekend Challenge Metcon Metcon (Time) 1 Round 500m Row/Run 20 Dual DB Front Squats 2 Rounds 12 Ring Rows 16 Dual DB Thruster 3 Rounds 8 Pull Ups 12 Dual DB Squat Clean and Jerks

CrossFit Ostfildern – WOD Gymnastics Metcon (Time) 1 Round 500m Row/Run 20 Dual DB Front Squats 2 Rounds 12 Ring Rows 16 Dual DB Thruster 3 Rounds 8 Pull Ups 12 Dual DB Squat Clean and Jerks Rx 15/10Scaled: Row/Ring Rows/ J-CTB

CrossFit Ostfildern – WOD Metcon Metcon (AMRAP – Reps) In 16 min as far as possible: 3 Cleans 3 Box Jumps 5 Cleans 5 Box Jumps 7 Cleans 7 Box Jumps 9 9 .. … Every 4:00 min decrease Weight Rx= 70/50 60/40 50/35 45/30 Extra Credit Front Rack Lunge (10-10-10-10) Dual KB or DB

CrossFit Ostfildern – WOD Gymnastics Handstand Push-ups (10-10-10-10) Pull-ups (10-10-10-10) Metcon (AMRAP – Rounds) Amrap 11 10 single Arm Db Push Presses Right 20 dual DB walking lunges 10 single Arm Db Push Presses LeftRX= 22.5/15 Scaled= 15/10

CrossFit Ostfildern – WOD Metcon (No Measure) Every 03:00 for 5 Rounds 3 Power Snatches 60/40 200m Run 5 Overhead Squatsall lifts must be unbroken! choose a challenging weight REST 3 MIN-> SNATCH EMOM Weightlifting Snatch (EMOM 01:00 x10) Power Snatch or Squat Snatch/ increase weight/ Find Heavy Single (80-100%) Snatch Pull (2-2-2) 100-110%