Januar 2019

CrossFit Ostfildern – Kettlebell Class Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 3 Bent Over Row 1 Dead Hang Clean 1 Thruster 1 Snatch 1 Front Squat

CrossFit Ostfildern – Barbell Club Weightlifting 3-position Snatch (5×1) 3-position Snatch Weightlifting Snatch (5×3) 70% – 75% – 80% – 85% – 90% Weightlifting 3-position Clean (5×1) 3-position Clean Weightlifting Clean (5×3) 70% – 75% – 80% – 85% – 90% Weightlifting Split Jerk Presses (3×5) Split Jerk Pressesincreasing from bar (15 / 20 kg) Weightlifting Split Jerk (5×3) increasing from 70%

CrossFit Ostfildern – WOD Weekly Special: Overhead Squat Weightlifting Overhead Squat (10 – 6 – 6) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95# Core Metcon (Time) weighted Plank Hold Rx: 20 / 10 kg

CrossFit Ostfildern – WOD Weekly Special: Overhead Squat Weightlifting Overhead Squat (15 – 15 – 15) increase weight Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Metcon Metcon (AMRAP – Reps) Tabata Jack Knifes

CrossFit Ostfildern – WOD Weekly Special: Overhead Squat Weightlifting Overhead Squat (15 – 10 – 6) increase weightt Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 3 10 Leg Raises + Hip Raises 10 Jack Knifes 10 Sit Ups

CrossFit Ostfildern – WOD Weekly Special: Overhead Squat Weightlifting Overhead Squat (20 – 15 – 10) increase weight Metcon Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups

CrossFit Ostfildern – WOD Weekly Special: Overhead Squat Weightlifting Overhead Squat (25 – 20 – 15) increase weight Metcon Metcon (Time) 5 rounds 9 Thrusters 9 Pull Ups Rx: 42,5 / 30 kg Core Metcon (No Measure) 3 rounds 30s Plank 30s Side Plank (left) 30s Side Plankl (right)

CrossFit Ostfildern – Kettlebell Class Metcon Metcon (Time) 2 rounds each arm 1 Clean, 1 Press 2 Cleans, 2 Presses 3 Cleans, 3 Presses 4 Cleans, 4 Presses 5 Cleans, 5 PressesSwitch arm every round

CrossFit Ostfildern – Weekend Challenge Metcon Metcon (Time) Buy-in: 25 synchron Burpees 150 Kettlebell Swings 150 Wall Balls 100 Tuck Ups 150 Goblet Squats 150 Dumbbell Snatches Buy-out: 25 synchron Push Ups Rx: Kettlebell: 32 / 24 kg Wall Ball: 9 / 6 kg Dumbbell: 22,5 / 15 kg

CrossFit Ostfildern – Barbell Club Weightlifting 3-pause Snatch (5×1) 3-pause Snatch Weightlifting Snatch (5×3) 70% – 75% – 80% – 85% – 90% Weightlifting 3-pause Clean (5×1) 3-pause Clean Weightlifting Clean (5×3) 70% – 75% – 80% – 85% – 90% Weightlifting Split Jerk Presses (3×5) Split Jerk Pressesincreasing from bar (15 / 20 kg) Weightlifting Split Jerk (5×3) increasing from 60%