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
Weightlifting
Banded Overhead Lunges (2 x 10)
Banded Overhead Lunges
Banded Front Rack Lunges (2 x 10)
Banded Front Rack Lunges
Metcon
Metcon (AMRAP – Reps)
AMRAP 20
Buy In: rowing
20 Ketllebell Swings
20 Box Jump Overs
20 Handstand Push Ups
20 Sit Ups
Rx:
Kettlebell 24 / 16 kg
Boxjumps 60 / 50 cm
Buy in
M/M: 2.000 m
M/W: 1.850 m
W/W: 1.700 m