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CrossFit Ostfildern – WOD Weekly Special: Toes to bar Gymnastics Metcon (7 Rounds for reps) EMOM 7 10 Toes to bar Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 17 40 Wall Balls 30 Power Snatches 20 Pull Ups Rx: Wall Ball: 9 / 6 kg Snatch: 42,5 / 30 kgTeam of 2 Core Metcon (AMRAP – Rounds and Reps) AMRAP 3 10 Leg Raises + Hip Raises 10 Jack Knifes 10 Sit Ups

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CrossFit Ostfildern – WOD Weekly Special: Toes to bar Gymnastics Strict Toes-To-Bar Toes-To-Bar Metcon Metcon (Time) 80 Deadlifts 60 Devils Presses rest: 2 minutes 80 Dumbbell Snatches 60 Squat Cleans Rx: Deadlift: 110 / 75 kg Devil Press: 15 / 10 kg Snatch: 22,5 / 15 kg Squat Clean: 70 / 47,5 kgTeam of 2

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CrossFit Ostfildern – WOD Weekly Special: Toes to bar Gymnastics Metcon (AMRAP – Reps) 3 rounds AMRAP 1 Toes to bar Metcon Metcon (4 Rounds for reps) Tabata Push Press Tabata Front Squats Tabata Thrusters Tabata Burpees over the bar Rx: 45 / 30 kg Core Metcon (Time) Max weighted plank hold Rx: 20 / 15 kg

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CrossFit Ostfildern – WOD Weekly Special: Toes to bar Gymnastics Metcon (7 Rounds for reps) EMOM 7 10 Toes to bar Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 1 Squat Snatch 3 Clean & Jerks 30 Double Unders Rx: 70 / 47,5 kg Core Metcon (No Measure) 3 rounds 30 sec Plank 30 sec Side Plank (left) 30 sec Side Plank (right)

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CrossFit Ostfildern – WOD Weekly Special: Toes to bar Gymnastics Strict Toes-To-Bar Metcon Metcon (Time) 120 Chest to bar Pull Ups 100 Wall Balls 80 Box Jump Overs 60 Deadlifts 40 Pistols 20 synchron Burpees Rx: Wall Ball: 9 / 6 kg Box Jump: 60 / 50 cm Deadlift: 85 / 55 kgTeam of 2

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CrossFit Ostfildern – Kettlebell Class Metcon Metcon (AMRAP – Reps) Clean & Jerk 2Min Work 80 sec Rest 1Min Work 40 sec Rest 2Min Work 80 sec Rest 1Min Work 40 sec Rest

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CrossFit Ostfildern – Weekend Challenge Metcon Metcon (Time) 10 Burpees 10 Burpees 25 Push Ups 10 Burpees 25 Push Ups 50 Lunges 10 Burpees 25 Push Ups 50 Lunges 100 Sit Ups 10 Burpees 25 Push Ups 50 Lunges 100 Sit Ups 150 Air Squats

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CrossFit Ostfildern – Aerobic Capacity Metcon Metcon (Time) 5 x 750m row

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CrossFit Ostfildern – WOD Weekly Special: Clean Weightlifting Clean Metcon Metcon (Time) 21-15-9 Thrusters Pull Ups Rx: 45 / 30 kg rest: 2 minutes 21-15-9 Thrusters Pull Ups Rx: 30 / 15 kg

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CrossFit Ostfildern – WOD Weekly Special: Clean Weightlifting A: Clean (1×1) 8 minutes to find your 1 RM max Metcon (AMRAP – Reps) 3-6-9-12-15-… Sumo Deadlift High Pulls Toes-to-bar Rx: 40 / 25 kg