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CrossFit Ostfildern – Kettlebell Class Metcon (AMRAP – Rounds) EMOM 20 1 min on, 1 min off Kettlebell Clean & Jerks

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CrossFit Ostfildern – Weekend Challenge Metcon (AMRAP – Reps) 4 rounds change station every minute Wall Balls Kettlebell Swings Goblet Squats Push Ups Row for cals Slam Balls Dumbbell Snatches Pull Ups Sit Ups Wallball Cleans Wall Ball: 9 / 6 kg Kettlebell: 24 / 16 kg Slam Ball: 10 / 6 kg Dumbbell: 22,5 / 15 kg

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CrossFit Ostfildern – Aerobic Capacity Metcon Metcon (Time) 1.600m easy pace 400m moderate pace rest: 2 minutes 1.200m easy pace 300m moderate pace rest: 2 minutes 800m easy pace 200m fast pace rest: 2 minutes 600m easy pace 100m sprint pace

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CrossFit Ostfildern – Barbell Club Weightlifting 3-pause Snatch (5×1) 3-pause Snatch Weightlifting Snatch (5×3) 70% – 75% – 80% – 85% – 85% Weightlifting 3-pause Clean (5×1) 3-pause Clean Weightlifting Clean (5×3) 70% – 75% – 80% – 85% – 85% Weightlifting Push Jerk (5×3) increasing weight, start with 60%

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CrossFit Ostfildern – WOD Weekly Special: Pull Up Gymnastics Pull-ups Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Russian Kettlbell Swings 8 Clean & Jerks 6 Box Jumps Rx: Kettlebell: 32 / 24 kg Barbell: 60 / 40 kg Box: 60 / 50 cm Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Kettlebell Deadlifts 8 Clusters 6 Kettlebe Box Step Overs Rx: Kettlebell: 32 / 24 kg Barbell: 60 / 40 kg

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CrossFit Ostfildern – WOD Weekly Special: Pull Up Gymnastics Pull-ups Metcon Metcon (Time) Team of 3 Row for cal 200 Double Unders 100 Power Snatches 100 Wall Balls 100 Toes to bar Rx: Snatch: 40 / 25 kg Wall Ball: 9 / 6 kgnote the calories in the comments

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CrossFit Ostfildern – WOD Weekly Special: Pull Up Gymnastics Pull-ups Metcon Metcon (2 Rounds for reps) Team of 2 2 rounds AMRAP 8 10 Shuttle Sprints 20 Devil Presses 10 Shuttle Sprints 20 Dumbbell Snatches 10 Shuttle Sprints 20 Dumbbell Squat Cleans rest: 3 minutes Rx: 15 / 10 kg

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CrossFit Ostfildern – WOD Weekly Special: Pull Up Gymnastics Pull-ups Metcon Metcon (Time) 30 Macho Mans Rx: 60 / 40 kgMacho Man 3 Power Cleans 3 Front Squats 3 Push Jerks

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CrossFit Ostfildern – WOD Weekly Special: Pull Up Gymnastics Pull-ups Metcon A: Metcon (Time) 21-18-15-12-9 alternating Dumbbell Snatches Burpees Rx: 22,5 / 15 kg Weightlifting B: Power Clean (1 rep max)

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CrossFit Ostfildern – Weekend Challenge Metcon (Time) 10 rounds 200m run 10 Overhead Lunges 10 Sit Ups 10 Kettlebell Snatches 100m run 10 Jumping Jacks 10 Push Ups 10 Sumo Deadlift High Pulls Rx: 24 / 16 kg