Author: weeanja

CrossFit Ostfildern – WOD

Weekly Special: Clean

Weightlifting

Clean

Metcon

Metcon (2 Rounds for reps)

AMRAP 7

7 Power Cleans

7 Push Jerks

rest: 3 minutes

AMRAP 7

7 Hang Squat Cleans

7 Handstand Push Ups

Rx: 50/30 kg

CrossFit Ostfildern – Kettlebell Class

Metcon

Metcon (Time)

1-2-3-4-5

Dead Cleans

Squats

Swings

Jerks

.
change arm every round

CrossFit Ostfildern – Weekend Challenge

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 37

20 Box Jumps

20 KB Sumo Deadlift High Pulls

20 Mountain Climbers

20 Wall Balls

20 Scapular Pull Ups

just working while partner is in plank

Rx:

Box Jump: 60 / 50 cm

Kettlebell: 24 / 16 kg

Wall Ball: 9 / 6 kg
Team of 2

CrossFit Ostfildern – WOD

Weekly Special: Clean

Metcon

Metcon (Time)

50 Box Jumps

50 Chest-to-bar Pull Ups

50 Kettlebell Swings

50 Kettlebell Lunges

50 Toes-to-bar

50 Kettlebell Jerks

50 Kettlebell Deadlifts

50 Wall Balls

50 Burpees

50 Double Unders

Rx:

Box Jump: 60 / 50 cm

Kettlebell: 32 / 24 kg

Wall Ball: 9 / 6 kg
Team of 2

CrossFit Ostfildern – WOD

Weekly Special: Clean

Weightlifting

Clean

Metcon

Metcon (2 Rounds for reps)

2 rounds

AMRAP 8

6 Burpees over the box

12 cal Row

6 Toes to bar

Partner is in Deadlift Hold
Team of 2

CrossFit Ostfildern – WOD

Weekly Special: Clean

Weightlifting

Clean

Metcon

Metcon (Time)

4 rounds

10 Squat Cleans

15 Push Ups

20 Squat Jumps over the bar

25 Sit Ups

Rx: 50 / 30 kg

CrossFit Ostfildern – Weekend Challenge

Metcon (Time)

*Surprise Surprise*

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CrossFit Ostfildern – Kettlebell Class

Metcon

Metcon (Time)

5 Thrusters

10 Jerks

5 Thrusters

9 Jerks

5 Thrusters

8 Jerks

5 Thrusters

7 Jerks

5 Thrusters

6 Jerks

5 Thrusters

5 Jerks

Rx: 24 / 16.kg

CrossFit Ostfildern – Aerobic Capacity

Metcon

Metcon (No Measure)

5 rounds

20 sec run

60 sec walk

10 sec sprint

rest between rounds as needed
20 sec -> 400m pace

60 sec -> just walk

10 sec -> max effort

CrossFit Ostfildern – Barbell Club

Weightlifting

Snatch

10x bar

5x 50%

3x 60%

2x 70%

2x 80%

1x 90%

1x 95%

1x 100%

Weightlifting

Clean

10x bar

5x 50%

3x 60%

2x 70%

2x 80%

1x 90%

1x 95%

1x 100%

Weightlifting

Push Jerk

10x bar

5x 50%

3x 60%

2x 70%

2x 80%

1x 90%

1x 95%

1x 100%