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CrossFit Ostfildern – WOD Weekly Special: Snatch Weightlifting Snatch Metcon Metcon (Time) 150 Double Unders 60 Wall Balls 30 Chest to bar Pull Ups 150 Double Unders Rx: 9 / 6 kg

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CrossFit Ostfildern – WOD Weekly Special: Snatch Weightlifting Snatch Metcon Metcon (Time) 21-15-9 Sumo Deadlift High Pulls Sit Ups 18-15-12-9-6-3 Air Squats Push Jerks Rx: 40 / 25 kg

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CrossFit Ostfildern – WOD Weekly Special: Snatch Weightlifting Snatch Metcon Metcon (2 Rounds for reps) 2 rounds AMRAP 7 5 Hang Power Snatches 5 Front Squats 5 Burpees over the bar rest: 3 minutes Rx: 50 / 35 kg

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CrossFit Ostfildern – Weekend Challenge Metcon (Time) Teams of 2 Buy in: 10 synchron Burpees then 4 rounds 50 Kettlebell Swings 5 synchron Push Ups 40 Sit Ups 5 synchron Push Ups 30 Air Squats 5 synchron Push Ups 20 Dumbbell Snatches 5 synchron Push Ups 10 Goblet Squats Buy out: 10 synchron Burpees Rx Kettlebell: 32 / 24 kg Dumbbell: 22,5 / 15 kg

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CrossFit Ostfildern – Kettlebell Class Metcon (Time) 10 rounds each arm Kettlebell Clean Kettlebell Snatch Kettlebell Windmill Kettlebell Swing Kettlebell Clean Kettlebell Squat Rx: 20 / 12 kgChange arm every round

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CrossFit Ostfildern – WOD Weekly Special: Split Jerk Weightlifting Split Jerk Metcon Metcon (Time) Team of 2 7 rounds 20 Wall Balls 20 Sumo Deadlift High Pulls 10 synchron Burpees 30 Double Unders Rx: Wall Ball: 9 / 6 kg Deadlift: 45 / 30 kg

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CrossFit Ostfildern – WOD Weekly Special: Split Jerk Weightlifting Split Jerk Metcon A: Metcon (Time) 3-6-9-12-15-18 Chest to bar Pull Ups Thrusters Rx: 45 / 30 kg B: Clean (1×1) find your one rep max

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CrossFit Ostfildern – WOD Weekly Special: Split Jerk Metcon A: Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats B: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# C: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

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CrossFit Ostfildern – WOD Weekly Special: Split Jerk Weightlifting Split Jerk Metcon A: Back Squat (1×1) Team of 2 Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 Deadlifts 20 Pull Ups 20 Push Ups Rx: 100 / 70 kg

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CrossFit Ostfildern – WOD Weekly Special: Split Jerk Weightlifting Split Jerk Metcon A: Snatch (1×1) find your one rep max Metcon B: Clean (1×1) find your one rep max Metcon C: Metcon (Time) 21-15-9 Burpees over the bar Handstand Push Ups Air Squats