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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

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

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#

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

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

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

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

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

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%

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