Author: weeanja

CrossFit Ostfildern – WOD

Weekly Special: Pull Up

Gymnastics

Pull-ups

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 Russian Kettlbell Swings

8 Clean & Jerks

6 Box Jumps

Rx:

Kettlebell: 32 / 24 kg

Barbell: 60 / 40 kg

Box: 60 / 50 cm

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 Kettlebell Deadlifts

8 Clusters

6 Kettlebe Box Step Overs

Rx:

Kettlebell: 32 / 24 kg

Barbell: 60 / 40 kg

CrossFit Ostfildern – WOD

Weekly Special: Pull Up

Gymnastics

Pull-ups

Metcon

Metcon (Time)

Team of 3

Row for cal

200 Double Unders

100 Power Snatches

100 Wall Balls

100 Toes to bar

Rx:

Snatch: 40 / 25 kg

Wall Ball: 9 / 6 kg
note the calories in the comments

CrossFit Ostfildern – WOD

Weekly Special: Pull Up

Gymnastics

Pull-ups

Metcon

Metcon (2 Rounds for reps)

Team of 2

2 rounds

AMRAP 8

10 Shuttle Sprints

20 Devil Presses

10 Shuttle Sprints

20 Dumbbell Snatches

10 Shuttle Sprints

20 Dumbbell Squat Cleans

rest: 3 minutes

Rx: 15 / 10 kg

CrossFit Ostfildern – WOD

Weekly Special: Pull Up

Gymnastics

Pull-ups

Metcon

Metcon (Time)

30 Macho Mans

Rx: 60 / 40 kg
Macho Man

3 Power Cleans

3 Front Squats

3 Push Jerks

CrossFit Ostfildern – WOD

Weekly Special: Pull Up

Gymnastics

Pull-ups

Metcon

A: Metcon (Time)

21-18-15-12-9

alternating Dumbbell Snatches

Burpees

Rx: 22,5 / 15 kg

Weightlifting

B: Power Clean (1 rep max)

CrossFit Ostfildern – Weekend Challenge

Metcon (Time)

10 rounds

200m run

10 Overhead Lunges

10 Sit Ups

10 Kettlebell Snatches

100m run

10 Jumping Jacks

10 Push Ups

10 Sumo Deadlift High Pulls

Rx: 24 / 16 kg

CrossFit Ostfildern – Kettlebell Class

Metcon (AMRAP – Reps)

10 rounds each arm

40sec on

20sec off

Kettlebell Snatches

Rx: 24 / 16 kg

CrossFit Ostfildern – Barbell Club

Weightlifting

3-pause Snatch (5×1)

3-pause Snatch

Weightlifting

Snatch (5×3)

65% – 70% – 75% – 80% – 85%

Weightlifting

3-pause Clean (5×1)

3-pause Clean

Weightlifting

Clean (5×3)

65% – 70% – 75% – 80% – 85%

Weightlifting

Push Jerk (3×3)

Weightlifting

Snatch Balance (5×3)

increasing weight. Start from 60%

CrossFit Ostfildern – WOD

Weekly Special: Lift Up Luke & Plank

Metcon

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

Core

Bring Sally Up Plank Challenge

Metcon

Metcon (Time)

Team of 2

4 rounds

4 Bear Complexes

8 Devil Presses

12 Power Cleans

16 Dumbbell Jerks

20 Toes to bar

Rx:

Barbell: 50 / 35 kg

Dumbbell: 15 / 10 kg

CrossFit Ostfildern – WOD

Weekly Special: Lift Up Luke & Plank

Metcon

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

Core

Bring Sally Up Plank Challenge

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

6 Hang Power Snatches

9 Overhead Squats

12 Sit Ups

15 Push Ups

21 Air Squats

Rx: 40 / 25 kg