September 2018 (Page 3)

CrossFit Ostfildern – Aerobic Capacity Aerobic Capacity Metcon (Time) 800m jog rest:1 minute 400m run rest:1 minute 400m run rest:1 minute 600m jog rest:1 minute 300m run rest:1 minute 300m run rest:1 minute 400m jog rest:1 minute 200m run rest:1 minute 200m run rest:1 minute 200m jog rest:1 minute 100m run rest:1 minute 100m runWorkout pace jog = man sollte sich unterhalten können run = schnell, in etwa auf Meilenzeit Tempo

CrossFit Ostfildern – Barbell Club Weightlifting Hang Power Snatch Focus is on technique Weightlifting Hang Power Clean Focus is on technique Weightlifting Snatch Pull (3×5)

CrossFit Ostfildern – Open Gym Metcon Metcon (Time) 10 rounds 250m Row 15 Push Ups 100m Farmers Carry Rx:32 / 24 kg

CrossFit Ostfildern – WOD Metcon Metcon (AMRAP – Reps) AMRAP 7 35 Push Presses (weight I) 35 Push Presses (weight II) max Push Presses (weight III) rest: 3 minutes AMRAP 7 35 Front Squats (weight I) 35 Front Squats (weight II) max Front Squats (weight III) rest: 3 minutes AMRAP 7 35 Hang Power Cleans (weight I) 35 Hang Power Cleans (weight II) max Hang Power Cleans (weight III) Rx: 50 | 60 | 70 / 30 | 40 | 50 kg Rx+: 60 | 70 | 80 / 40 | 50 | 60 kg

CrossFit Ostfildern – WOD Weekly Special: 21 sets Gymnastics Leg Raises (3×21) Leg Raises1-2 minutes rest between sets Gymnastics Pull-ups (3×21) 1-2 minutes rest between sets Metcon Metcon (Time) 30-25-20-15-10 Kettlebell Swings Sit Ups 4x4m Shuttle Sprints Rx: 32/ 24 kg

CrossFit Ostfildern – WOD Weekly Special: 21 sets Weightlifting Back Squat (3×21) choose 50% of your one rep max 1-2 minutes rest between sets Weightlifting Shoulder Press (3×21) choose 50% of your one rep max 1-2 minutes rest between sets Metcon Metcon (Time) Team of 2 200 Burpees (Partner A) Deadlift Hold (Partner B) Rx: 100 / 70 kg Rx+: 120 / 90 kgPartner A works on the burpees as long as partner B is in Deadlift Hold

CrossFit Ostfildern – WOD Weekly Special: 21 sets Weightlifting Front Squat (3×21) choose 50% of your one rep max. 1-2 minutes rest between sets Metcon Tiny Sasquatch Metcon (Time) Team of 2 125 Clean & Jerks every 5 minutes perform 45/40/35 cal Row 30 Toes-to-bar Rx: 30 | 40 | 50 / 15 | 25 | 30 kg Rx+: 40 | 50 | 60 / 25 | 35 | 40 kgchange the weight every 50 reps

CrossFit Ostfildern – WOD Weekly Special: 21 sets Gymnastics Push-ups (3×21) 1-2 minutes rest between sets Gymnastics Pull-ups (3×21) 1-2 minutes rest between sets Metcon Ghost Fight Metcon (AMRAP – Reps) 5 rounds 1 min Row 1 min Burpees 1 min Double Unders 1 min Sit Ups

CrossFit Ostfildern – Weekend Challenge Metcon Metcon (Time) Buy-in: 100m Farmers Carry 30-30-30-30-30 25-25-25-25 20-20-20 15-15 10 Buy-out: 100m Farmers Carry Movements: Tuck Ups Kettlebell Swings Split Squats Handstand Push ups Slam Balls Rx: Farmer Carry: 24 / 16 kg Kettlebell Swing: 24 / 16 kg Slam Ball: 10 / 6 kgEvery athlete can choose the order freely

CrossFit Ostfildern – Kettlebell Class Kettlebell Press Focus on technique Kettlebell Push Press Focus on technique Metcon Metcon (Time) 16 one arm KB-Swings 16 KB-Cleans 16 KB-Push Presses 14 one arm KB-Swings 14 KB-Cleans 14 KB-Push Presses 12 one arm KB-Swings 12 KB-Cleans 12 KB-Push Presses 10 one arm KB-Swings 10 KB-Cleans 10 KB-Push Presses Rx: 24 / 16 kg