CrossFit Ostfildern – WOD Weekly Special: Snatch https://www.youtube.com/watch?v=9xQp2sldyts Weightlifting Snatch Balance (1 x 1) FInd your 1 rep max Metcon Metcon (Time) 400m Kettlebell Run 25 Handstand Push Ups 400m Kettlebell Run 25 Pull Ups 400m Kettlebell Run 25 Box Jumps 400m Kettlebell Run 25 Kettlebell Thrusters 400m Kettlebell Run 25 Burpees Rx: 16 / 8 kg Rx+: 24 / 16 kgTime Cap: 25 minutes

CrossFit Ostfildern – WOD Weekly Special: Snatch https://www.youtube.com/watch?v=9xQp2sldyts Weightlifting 3 Position Snatch (5 x 3) 1 Squat Snatch 1 Hang Power Snatch 1 Hang Squat Snatchtry each set unbroken Metcon Metcon (Time) 8 rounds for time 4 Pull Ups 6 Burpee Box Jump Overs 8 Sumo Deadlift High Pulls 10 Sit Ups Rx: 35 / 20 kg Rx+: Muscle Ups

CrossFit Ostfildern – WOD Weekly Special: Snatch https://www.youtube.com/watch?v=9xQp2sldyts Metcon Metcon (5 Rounds for reps) E2MOM 5 10 Front SquatsGo as heavy as you can; change weight if needed Metcon Team Skeletor Metcon (AMRAP – Rounds and Reps) AMRAP 20 Partner A 20 DB Renegade Row (alternating) 10 DB Jerks (two DB) 400m run Partner B max rowing Rx: 15 / 10 kg Rx+: 22,5 / 15 kgChange every round

CrossFit Ostfildern – WOD Weekly Special: Snatch https://app.wodify.com/AdminWOD/AffiliateWOD_Edit.aspx?WODId=0 Weightlifting Sumo Deadlift Move 8, 6 or 4 tons as a team of 2 The tons are dependent on your 10 rep max (75% of one rep max) Reps = tons / average of both partners Metcon Metcon (Time) 400m run 25 Pull Ups 400m run 20 Pull Ups 400m run 15 Pull Ups 20 Burpees Rx+: 15 / 9 / 6 Bar Muscle UpsTime Cap: 18 minutes

CrossFit Ostfildern – WOD Weekly Special: Snatch https://www.youtube.com/watch?v=9xQp2sldyts Weightlifting Back Squat Back SquatMove 10, 7, 5 or 3 tons as a team of 2 The tons are dependent on your 10 rep max (75% of one rep max) Reps = tons / average of both partners Metcon Metcon (Time) 8 rounds for time 6 Hang Power Cleans 8 Toes-to-bar 10 Push Ups Rx Men: 30 – 40 – 50 – 60 Rx Women: 20 – 25 – 30 – 35 Rx+ Men: 50 – 60 – 70 – 80 Rx+ Women: 30 – 40 – 50 – 60Change weights every two rounds Time Cap: 15Read More →

CrossFit Ostfildern – Weekend Challenge Metcon (Time) 11 – 22 – 33 – 22 – 11 Kettlebell Swings Deficit Push Ups Weighted Lunges DB Snatches Rx: Kettlebell Swings 32 / 24 kg Deficit Push Ups 10 / 5 kg Weighted Luges 32 / 24 kg DB Snatches 22,5 / 15 kg

CrossFit Ostfildern – Open Gym Metcon All in the Open Metcon (AMRAP – Rounds and Reps) AMRAP 35 50 Wall Balls 50 Double Unders 40 Box Jumps 40 Toes-to-bar 30 Chest-to-bar Pull Ups 30 Burpess 20 Cleans 20 Jerks 10 Snatches 3 Ring Muscle Ups or 5 Bar Muscle Ups Rx: Wall Balls 9 / 6 kg Box Jumps 60 / 50 cm Cleans, Jerks & Snatches 45 / 30 kg

CrossFit Ostfildern – WOD Weekly Special: Double Unders or Triple Unders Zusätzlich sollte jeder Athlet die Test-WODs „Jeremy“ und „Lift up Luke“ in dieser Woche absolvieren. CrossFit Ostfildern Benchmark Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# Burpees42,5 / 30 kg CrossFit Ostfildern Benchmark Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click hereRx: 70 / 47,5 kg Gymnastics Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Gymnastics Weighted Toes-to-bar (max out sets) Weighted Toes-to-barhold at the end Metcon Metcon (AMRAP – Reps) AMRAPRead More →

CrossFit Ostfildern – WOD Weekly Special: Double Unders or Triple Unders Zusätzlich sollte jeder Athlet die Test-WODs „Jeremy“ und „Lift up Luke“ in dieser Woche absolvieren. Metcon Metcon (5 Rounds for reps) 5 rounds x 4 minutes 30/20 cal row 15 Burpees AMRAP 10m Shuttle Sprints rest: 4 minutesScore is the number of shuttle sprints on each round. 10m = 1 rep

CrossFit Ostfildern – WOD Weekly Special: Double Unders or Triple Unders Zusätzlich sollte jeder Athlet die Test-WODs „Jeremy“ und „Lift up Luke“ in dieser Woche absolvieren. CrossFit Ostfildern Benchmark Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# BurpeesRx: 42,5 / 30 kg CrossFit Ostfildern Benchmark Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click hereRx: 70 / 47,5 kg Gymnastics Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Weightlifting Turkish Get Up (3 x 3) Find your 3 rep max go heavier each roundRead More →