Author: weeanja

CrossFit Ostfildern – Kettlebell Class

Metcon (Time)

10 rounds each arm

Kettlebell Clean

Kettlebell Snatch

Kettlebell Windmill

Kettlebell Swing

Kettlebell Clean

Kettlebell Squat

Rx: 20 / 12 kg
Change arm every round

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%