CrossFit Ostfildern – WOD Gymnastics Pull-ups max reps unbroken Rest as needed Weightlifting Power Snatch (1-1-1-1-1-1-1) Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here
CrossFit Ostfildern – WOD Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
CrossFit Ostfildern – WOD Weightlifting Back Squat (78%) compare to last weeks Metcon (Time) 4 RFT 400m Run 25 Box Jumps
CrossFit Ostfildern – WOD Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click here
CrossFit Ostfildern – WOD Weightlifting Power Clean (EMOM (1 Rep )) Every :30 sec for 4 min High as possible Metcon Metcon (Time) 7 rounds 35 Doubles 2 heavy squat cleans Scaled: 11 burpees over bar Rest 3 min Weightlifting Squat Clean (1-1-1-1) Find 1 rep max in 4 sets
Amrap 15 Partner A 50m One arm farmer carry 60/40 500m row Partner B Amrap 10 dual KB clean and Jerks 24/16 5 Turkish Get ups
Emom 12: O: Thruster 45/30 E: Toes to Bar So viele Reps in der Minute wie möglich, so schwer wie möglich Rest 5 min Emom 8 O: Ring Plank Hold E: KB Swings 32/24
Accumulate 2 minutes Ring Pull up hold Every break: 5 empty barbell OHSQ Amrap 5 20 Heavy Ring Rows 5 hang squat snatches 50/35 Amrap 5 20 Heavy Ring Rows 5 Overhead Squats Amrap 5 20 Heavy Ring Rows 5 power snatches Rest 2 minutes btw Intervalls
Back squats Waves ( letzte Woche) 2 sets: 7x 73% 2×80% 7x 75% 4 rounds for time 75 doubles 15 deadlifts 100/70 200m Dual KB Farmer Carry Walk
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