CrossFit Ostfildern – WOD
Weekly Special: Double Unders or Triple Unders
Zusätzlich sollte jeder Athlet die Test-WODs „Jeremy“ und „Lift up Luke“ in dieser Woche absolvieren.
CrossFit Ostfildern Benchmark
Jeremy (Time)
21-15-9
Overhead Squats, 95# / 65#
Burpees
Rx: 42,5 / 30 kg
CrossFit Ostfildern Benchmark
Lift Up Luke (AMRAP – Rounds and Reps)
5-Minute AMRAP:
4 Power Cleans, 155# / 105#
24 Double Unders
10 Pull-ups
To learn more about Lift Up Luke click here
Rx: 70 / 47,5 kg
Gymnastics
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Core
Metcon (3 Rounds for time)
3 max out sets
Weighted Plank Hold
Metcon
Metcon (AMRAP – Rounds)
Death by Thrusters
Rx: 30 / 20 kg
Rx+: 45 / 30 kg
start with one thruster, add one rep every minute