CrossFit Ostfildern – WOD
Weekly Special: Snatch
https://www.youtube.com/watch?v=9xQp2sldyts
Weightlifting
Back Squat
Back Squat
Move 10, 7, 5 or 3 tons as a team of 2
The tons are dependent on your 10 rep max (75% of one rep max)
Reps = tons / average of both partners
Metcon
Metcon (Time)
8 rounds for time
6 Hang Power Cleans
8 Toes-to-bar
10 Push Ups
Rx Men:
30 – 40 – 50 – 60
Rx Women:
20 – 25 – 30 – 35
Rx+ Men:
50 – 60 – 70 – 80
Rx+ Women:
30 – 40 – 50 – 60
Change weights every two rounds
Time Cap: 15 minutes