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CrossFit Ostfildern – WOD Weightlifting Back Squat (12-10-8-6-12) 60% – 65% – 70% – 75% – 60% Metcon Metcon (Time) 50 Double Unders 40 Toes-to-bar 30 Power Snatches 20 Clusters Rx: 40 / 25 kg

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CrossFit Ostfildern – WOD Weightlifting Front Squat (7×7) 70% Metcon Metcon (Time) Tesm of 3 1.500m row 150 Dumbbell Cleans 150 Dumbbell Squats 150 Dumbbell Jerks 1.500m row Rx: 22,5 / 15 kgChange every 250m

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CrossFit Ostfildern – Kettlebell Class Metcon (Time) 21-15-9 Kettlebell Thrusters (left arm) Sit Ups 21-15-9 Kettlebell Thrusters (right arm)

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CrossFit Ostfildern – Weekend Challenge Metcon (Time) Buy-in: 400m run 3 rounds 30 Overhead Lunges 20 Box Dips 10 Box Jumps 20 Kettlebell Jerks 30 Jumping Jacks Buy-out: 400m run Rx: Kettlebell: 24 / 16 kg Box Jumps: 60 / 50 cm

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CrossFit Ostfildern – Barbell Club Weightlifting 3-position Snatch (5×2) 3-position Snatch 3-position Snatch (5×2) 3-position Snatch Weightlifting Hang Snatch (5×3) 50% – 55% – 60% – 65% – 70% Weightlifting Hang Clean (5×3) 50% – 55% – 60% – 65% – 70% Weightlifting Split Jerk (5×5) Weightlifting Snatch Pull (5×5) 110%

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CrossFit Ostfildern – Aerobic Capacity Metcon (5 Rounds for time) 5 rounds 400m running 200m jogging 400m running 200m jogging rest: 2 minutes

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CrossFit Ostfildern – Open Gym Metcon (Time) 100 Burpee Box Jump Overs 800 m Run 100 Wall Balls 800 m Run 200 Double Unders 800 m Run Rx: Box Jump Over: 60 / 50cm Wall Ball: 9 / 6 kg

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CrossFit Ostfildern – WOD Weekly Special: C2B Pull Up Metcon Metcon (Time) Team of 2 4 rounds 50 Double Unders 20 Box Jumps 20 Thrusters 20 C2B Pull Ups 20 Sit Ups 20 Push Ups Rx: Box Jump: 60 / 50 cm Thruster: 45 / 30 kg

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CrossFit Ostfildern – WOD Weekly Special: C2B Pull Up Gymnastics Chest-To-Bar Pull-ups Weightlifting Shoulder Press (6-4-2-2) Metcon Metcon (Time) 60 American Kettlebell Swings 10 Handstand Push Ups 40 Russian Kettlebell Swings 10 Handstand Push Ups 20 one arm Kettlebell Swings (10 each arm) 10 Handstand Push Ups 10 one arm alternating Kettlebell Snatches 10 Handstand Push Ups Rx: 32 / 24 kg

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CrossFit Ostfildern – WOD Weekly Special: C2B Pull Up Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 AMRAP 27 50 Wall Balls 50 Toes-to-bar 50 Double Unders 50 Dumbbell Snatches 50 Kettlebell Thrusters Rx Wall Ball: 9 / 6 kg DB Snatch: 22,5 / 15 kg KB Thruster: 24 / 16 kgAt each break, both athletes do 5 burpees