Juni 2018

CrossFit Ostfildern – WOD Weightlifting Squat Clean (1-1-1-1-1) Metcon Metcon (Time) 100 Doubles 30 Deadlifts 30 Hang Power Cleans 30 Jerks 100 DoublesRx= 50/30 Rx+= 60/40

CrossFit Ostfildern – WOD Weightlifting Push Press (4x8x 65%) Metcon Metcon (Time) 8 Rounds 10 Pull ups 10 Push UpsRx+= 10 C2B 10 deficit Push Ups Scaled: 16 Rounds 5 Pull ups 5 Push Ups

CrossFit Ostfildern – WOD Weightlifting Snatch Complex (1-1-1-1-1-1-1-1) 1 Squat Snatch 2 Overhead Squats Metcon Metcon (Time) 5 Rounds 8 Overhead Squats 16 Box Jumps Over 24 DoublesRx= 50/35

CrossFit Ostfildern – WOD Gymnastics Handstand Push-ups (8 RM) 5 sets a 8 heavy as possible Metcon Metcon (AMRAP – Rounds and Reps) Amrap 13 min 3 Deadlifts 100/70 6 Push Ups 9 Air Squats

CrossFit Ostfildern – WOD Skill Toes-To-Bar Metcon Metcon (Time) In Teams of 2: 400m Medball Carry* 75 Toes to Bar+ 400m Medball Carry* 100 Burpee Pull Ups+ 400m Medball Carry* 125 KB Swings+ 400m Medball Carry** in Team + switch as needed

CrossFit Ostfildern – Weekend Challenge Metcon (Time) Buy In: 400m Run 4 Rounds 50 Jumping Jacks 40 Squats 30 Sit-Ups 20 Push-Ups 10 Frog Hoppers Buy Out: 100 Kettlebell Swings (24/16 kg)

CrossFit Ostfildern – Weekend Challenge Gymnastics Metcon (AMRAP – Rounds) Amrap 20 3+ Strict Pull ups 6+ Push ups 9+ KB Swings 24/16 12+ Box Jumps+1 rep / round

CrossFit Ostfildern – WOD Weightlifting Power Snatch (3-3-3-3-3) increase weight start at 70% of 1RM Metcon Metcon (3 Rounds for time) 3 Rounds, each for Time 800m Run 30 KB Swings 32/24 Rest 2 min

CrossFit Ostfildern – WOD Metcon Metcon (AMRAP – Rounds and Reps) Amrap 20 min 15 DB Deadlifts 15 DB Walking Lunges 15 DB Power Snatches 15 DB Box step overs 15 Toes to bar Rx= 15/10

CrossFit Ostfildern – WOD Weightlifting Clean Complex (x8) 1 Hang Squat Clean 1 Front Squat 2 Jerks Front Squat (3-3-3-3-3) rest min 2 min btw sets