Dezember 2018

CrossFit Ostfildern – Kettlebell Class Metcon Metcon (Time) 5 Thrusters 10 Jerks 5 Thrusters 9 Jerks 5 Thrusters 8 Jerks 5 Thrusters 7 Jerks 5 Thrusters 6 Jerks 5 Thrusters 5 Jerks Rx: 24 / 16.kg

CrossFit Ostfildern – Weekend Challenge Metcon (Time) *Surprise Surprise* ()

CrossFit Ostfildern – Barbell Club Weightlifting Snatch 10x bar 5x 50% 3x 60% 2x 70% 2x 80% 1x 90% 1x 95% 1x 100% Weightlifting Clean 10x bar 5x 50% 3x 60% 2x 70% 2x 80% 1x 90% 1x 95% 1x 100% Weightlifting Push Jerk 10x bar 5x 50% 3x 60% 2x 70% 2x 80% 1x 90% 1x 95% 1x 100%

CrossFit Ostfildern – Aerobic Capacity Metcon Metcon (No Measure) 5 rounds 20 sec run 60 sec walk 10 sec sprint rest between rounds as needed20 sec -> 400m pace 60 sec -> just walk 10 sec -> max effort

CrossFit Ostfildern – WOD Weekly Special: Snatch Weightlifting Snatch Metcon Metcon (Time) 3 rounds 20 Deadlifts 30 Sit Ups rest: 2 minutes 3 rounds 30 Wall Balls 20 Power Snatches Rx: Deadlift: 100 / 70 kg Wall Ball: 9 / 6 kg Snatch: 40 / 25 kgTeam of 2

CrossFit Ostfildern – WOD Weekly Special: Snatch Weightlifting Snatch Metcon Metcon (Time) 42-30-18 Thrusters Push Ups Pull Ups Rx: 45 / 30 kgTeam of 2

CrossFit Ostfildern – WOD Metcon (Time) 1 1 2 1 2 3 1 2 3 4 1 2 3 4 5 1 2 3 4 5 6 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 9 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 10 11 1 2 3 4 5 6 7 8 9 10 11 12 /| /. | | | 1 Deadlift 2 Hang Power Clean 3 Front Squat 4 Shoulder Press 5 Back Squat 6Read More →

CrossFit Ostfildern – Aerobic Capacity Metcon (Time) 3 sets 4 x 200m rest: 75 seconds between reps

CrossFit Ostfildern – WOD Weekly Special: Snatch Weightlifting Snatch Metcon Metcon (Time) Team of 3 12 rounds 250m Row 25 Sit Ups 15 Burpees

CrossFit Ostfildern – WOD Weekly Special: Snatch Weightlifting Snatch Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups