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CrossFit Ostfildern – WOD Metcon Metcon (AMRAP – Reps) Team of 2 AMRAP 4 Burpees over the bar rest: 3 minutes AMRAP 13 20 Squat Snatches 20 Toes to bar 20 cal row rest: 4 minutes 42 – 30 – 18 Thrusters Pull Ups Rx: 45 / 30 kgOne work, one rest note your time for Part C in the remarks

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CrossFit Ostfildern – WOD Weightlifting Shoulder Press (15-12-10-8-6) 60% – 65% – 70% – 75% – 80% Metcon A: Metcon (AMRAP – Reps) From 00:00-02:00 max reps of Shoulder To Overhead Rx: 50 / 35 kg B: Metcon (Time) From 02:00 – 12:00 100 Double Unders 21 Burpee Box Jumps 75 Double Unders 15 Burpee Box Jumps 50 Double Unders 9 Burpee Box Jumps Rx: 60 / 50 cm

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CrossFit Ostfildern – WOD Weightlifting Upright Row (12-10-10-12) 65% – 70% Metcon Metcon (Time) 4 rounds 20 Deadlifts 10 Handstand Push Ups 20 Front Squats 10 Pull Ups Rx: 70 / 50 kg

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CrossFit Ostfildern – Weekend Challenge Metcon (Time) 5 rounds 10 Burpees 25 Beatswings 40 Lunges 55 Kettlebell Swings 70 Flutter Kicks Rx: 24 / 16 kg

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CrossFit Ostfildern – Kettlebell Class Metcon (AMRAP – Rounds and Reps) AMRAP 12 4 Kettlebell Squat Cleans 4 Kettlebell Swings (left arm) 4 Kettlebell Push Presses 4 Kettlebell Swings (right arm) 4 Kettlebell Deadlift Rx: 24 / 16 kg

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CrossFit Ostfildern – Barbell Club Weightlifting 3-position Snatch (5×2) 3-position Snatch Weightlifting Hang Snatch (5×3) 55% – 60% – 65% – 70% – 75% Weightlifting Hang Clean (5×3) 55% – 60% – 65% – 70% – 75% Weightlifting Clean Pull (5×5) 110%

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CrossFit Ostfildern – Aerobic Capacity Metcon (No Measure) 2 rounds 1st minute: 5 sec sprint 2nd minute: 6 sec sprint 3rd minute: 7 sec sprint 4th minute: 8 sec sprint 5th minute: 9 sec sprint 6th minute: 10 sec sprint 7th minute: 9 sec sprint 8th minute: 8 sec sprint 9th minute: 7 sec sprint 10th minute: 6 sec sprint 11th minute: 5 sec sprint 12th minute: no sprint rest: 3 minutes

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CrossFit Ostfildern – WOD Weightlifting Front Squat (7×7) 70% Metcon Metcon (Time) Team of 2 100 Squat Clean Wall Balls 20 Toes To Bar 100 Push Ups 20 Toes To Bar 100 Russian Kettlebell Swings 20 Toes To Bar Rx: Medball Clean: 9 / 6 kg Kettlebell Swing: 24 / 16 kgwork only on the exercises while your partner is in the farmer carry (24 / 16 kg)

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CrossFit Ostfildern – WOD Metcon Metcon (Time) 2 rounds 100 Double Unders 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull Ups 3 Man Makers 3 Bear Complex Rx: Man Maker: 22,5 / 15 kg Bear Complex: 50 / 30 kg

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CrossFit Ostfildern – WOD Weightlifting Deadlift (6×8) 75% Metcon Metcon (AMRAP – Reps) AMRAP 17 1 – 1 – 1 2 – 2 – 2 3 – 3 – 3 … Clusters Sumodeadlift High Pulls Burpees over the bar Rx: 45 / 30 kg