Juni 2018 (Page 2)

CrossFit Ostfildern – WOD Metcon 1000m Row (Time) Max Effort 1000m Row 500m Row (Time) Max Effort 500m Row 100m Row (Time) 100m Row 1000m Row (Time) Max Effort 1000m Row 500m Row (Time) Max Effort 500m Row Skill Hspu Skill 15 min Wod: perform 1 max out Set HSPU after Rowing Sets

CrossFit Ostfildern – WOD Weightlifting Push Press (4x8x60%) Metcon Metcon (Time) 5 Rounds for Time 200m Medball Run 5 Hspu 10 Pull ups 15 Wall Balls

CrossFit Ostfildern – Weekend Challenge Metcon Metcon (Time) SEAL Grinder 100 Jumping Jacks 25 Push Ups 25 Kettlebell Swings 100 Jumping Jacks 50 Air Squats 25 Monkey Squats 1min Plank 100 Flutter Kicks 100 Mountain Climbers 25 Push Ups 25 Star Jumps 50 Air Squats 50 Leg Levers

CrossFit Ostfildern – Weekend Challenge Metcon Skill 20 min KB Snatches Metcon (AMRAP – Rounds and Reps) Amrap 11 3-6-9-12-… Wall Balls KB Snatches 16/12

CrossFit Ostfildern – WOD Metcon Metcon (Time) You GO I GO Team Wod Partner A works Partner B rest 50 OHS 50/35 50 Deadlifts 100/70 100 Doubles 50 Deadlifts 50 OHS then Run 1600m with Partnerswitch anytime

CrossFit Ostfildern – WOD Weightlifting Push Press (6-6-6-6-6) same Weight for each Set; compare to last week or find heavy Set Metcon Metcon (2 Rounds for reps) Split Class in 2 Groups: Amrap 10 300 m Row 10 Burpee Box Jump Overs Rest 5 min Amrap 10 10 Hang Power Cleans 15 Thruster 35/25 50 Doubles

CrossFit Ostfildern – WOD Weightlifting Back Squat (1RM) Find 1 RM in Min Use Singles or doubles for warmup Metcon Metcon (AMRAP – Rounds and Reps) Amrap 13 min Run 200m 21 Power Cleans 40/30

CrossFit Ostfildern – WOD Metcon Metcon (Time) For Time: 150 REPS WORKOUT Handstandpush ups Deadlifts 100/70 Toes to Bar Burpees over BarREGELN: es darf zu jederzeit gewechselt werden. Reihenfolge der Übungen muss nicht eingehalten werden. Nach 20 Wdh muss die Übung gewechselt werden

CrossFit Ostfildern – WOD Metcon Metcon (AMRAP – Rounds and Reps) Amrap 15 3 Squat Cleans 60/40 50 Doubles 21 Pull ups 6 Squat Cleans 50 Doubles 15 Pull ups 9 Squat Cleans 50 Doubles 9 Pull upsDoubles: 1 min Penguin Jumps Pull ups: 6 strict banded Pull ups / round RX+ 75/50 Clean (2 RM) Find 2 RM in less than 4 attempts Power Clean or Squat Clean

CrossFit Ostfildern – Weekend Challenge Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 10 Slamballs 5 Pike Push Ups 20 One Arm Kettlebell Swings 10 Lunges 5 Deficit Push Ups 20 Russian Twists