September 2018 (Page 4)

CrossFit Ostfildern – Barbell Club Weightlifting Hang Power Snatch Focus is on technique. All lifters start with high hang snatches. For more advanced lifters, tehy could move to knee hang. Start with empty barbell, then lifters can move up if the technique is solid. Weightlifting High-Hang Clean

CrossFit Ostfildern – Aerobic Capacity Metcon Metcon (6 Rounds for reps) 6 rounds Single Unders 00:30s on 00:30s off Metcon (6 Rounds for reps) 6 rounds Single Unders 00:30s on 00:30s off CrossFit Ostfildern Benchmark 1 mile Test (Time) 1 mile run1 mile = 1.609 meters

CrossFit Ostfildern – Open Gym Metcon Metcon (Time) Buy-in: 400m Run 50 Double Unders then 6 rounds 26 Burpees 8 Power Cleans 4 Shoulder-to-Overhead Buy-out: 400m Run 50 Double Unders Rx: 50 / 30 kg Rx+: 70 / 50 kg

CrossFit Ostfildern – WOD Weekly Special: PITT-Force Program Weightlifting Pull Up (PITT-Force) (1×20) Pull Up (PITT-Force) Weightlifting Back Squat (PITT-Force) (1×20) Back Squat (PITT-Force)Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps Metcon Metcon (Time) Team of 2 100 cal Row 100 Pull Ups 100 Thrusters Rx: 30 / 20 kg Rx+: 45 / 30 kgChange every minute the movement

CrossFit Ostfildern – WOD Weekly Special: PITT-Force Program Weightlifting Floor Bench Press (PITT-Force) (1×20) Floor Bench Press (PITT-Force)Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps Weightlifting Sumo Deadlift (PITT-Force) (1×20) Sumo Deadlift (PITT-Force)Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps Metcon Metcon (3 Rounds for reps) AMRAP 4 Buy-in: 100 Double Unders 12 Power Cleans 4 Burpee Box Jump Overs rest: 4 minutes AMRAP 4 Buy-in: 100 Double Unders 8 Power Cleans 4 Burpee Box Jump OversRead More →

CrossFit Ostfildern – WOD Weekly Special: PITT-Force Program Weightlifting Front Squat (PITT-Force) (1×20) Front Squat (PITT-Force)Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps Weightlifting Pull Up (PITT-Force) (1×20) Pull Up (PITT-Force) Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 AMRAP 14 120/110/100 cal Row 100 Toes-to-Bar 80 Wall Balls 60 Power Cleans 40 Pull Ups Rx: Wall Ball: 9 / 6 kg Power Cleans: 30 / 20 kg Rx+: Power Cleans: 45 / 30 kgM/M -> 120 cal row M/W -> 110 cal row W/W -> 100 cal row

CrossFit Ostfildern – WOD Weekly Special: PITT-Force Program Weightlifting Shoulder Press (PITT-Force) (1×20) Shoulder Press (PITT-Force)Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps Weightlifting Deadlift (PITT-Force) (1×20) Deadlift (PITT-Force)Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps Metcon Metcon (AMRAP – Reps) 00:00 – 02:00 max Burpees over Bar rest: 2 minutes 04:00 – 06:00 max 10m Shuttle Runs rest: 2 minutes 08:00 – 10:00 max Power Cleans rest: 2 minutes 12:00 – 14:00 max Wall Balls rest:Read More →

CrossFit Ostfildern – WOD Weekly Special: PITT-Force Program Weightlifting Back Squat (PITT-Force) (1×20) Back Squat (PITT-Force)Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps Weightlifting Floor Bench Press (PITT-Force) (1×20) Floor Bench Press (PITT-Force)Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps Metcon Brownwood Dallas 5 Metcon (Time) Buy In: 50 Burpees 5 rounds 10 Wall Balls 10 Shoulder-to-Overhead 10 Pull Ups 10 Box Jumps 10 Sit Ups Buy Out: 800m Run Rx: Wall Ball: 9 / 6 kgRead More →

CrossFit Ostfildern – Kettlebell Class Metcon (4 Rounds for reps) 4 rounds max Kettlebell Swings max Push Ups max Kettlebell Cleans max Air Squats Rx: 24 / 16 kg30 sec on / 30 sec off each station

CrossFit Ostfildern – Weekend Challenge Metcon Metcon (Time) 5 rounds 24 Sit Ups 20 Air Squats 18 Push Ups 16 Kettlebell Swings 400m Run Rx: 24 / 16 kg