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
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
Gymnastics
Weighted Toes-to-bar (max out sets)
Weighted Toes-to-bar
hold at the end
Metcon
Metcon (AMRAP – Reps)
AMRAP 20
3 – 6 – 9 – 12 – …
Kettlebell Swings
Box Jump Overs
Wall Balls
Rx:
Kettlebell Swings 24 / 16 kg
Box Jump Overs 60 / 50 cm
Wall Balls 9 / 6 kg
Teammates will alternate full rounds.
Partner A: 3 – 3 – 3
Partner B: 3 – 3 – 3
Partner A: 6 – 6 – 6
…