CrossFit Ostfildern – WOD
Weightlifting
Deadlift (6×8)
75%
Metcon
Metcon (AMRAP – Reps)
AMRAP 17
1 – 1 – 1
2 – 2 – 2
3 – 3 – 3
…
Clusters
Sumodeadlift High Pulls
Burpees over the bar
Rx: 45 / 30 kg
23.10.2018
CrossFit Ostfildern – WOD
Weightlifting
Back Squat (12-10-8-6-12)
60% – 65% – 70% – 75% – 60%
Metcon
Metcon (Time)
50 Double Unders
40 Toes-to-bar
30 Power Snatches
20 Clusters
Rx: 40 / 25 kg
22.10.2018
CrossFit Ostfildern – WOD
Weightlifting
Front Squat (7×7)
70%
Metcon
Metcon (Time)
Tesm of 3
1.500m row
150 Dumbbell Cleans
150 Dumbbell Squats
150 Dumbbell Jerks
1.500m row
Rx: 22,5 / 15 kg
Change every 250m
21.10.2018
CrossFit Ostfildern – Kettlebell Class
Metcon (Time)
21-15-9
Kettlebell Thrusters (left arm)
Sit Ups
21-15-9
Kettlebell Thrusters (right arm)
21.10.2018
CrossFit Ostfildern – Weekend Challenge
Metcon (Time)
Buy-in: 400m run
3 rounds
30 Overhead Lunges
20 Box Dips
10 Box Jumps
20 Kettlebell Jerks
30 Jumping Jacks
Buy-out: 400m run
Rx:
Kettlebell: 24 / 16 kg
Box Jumps: 60 / 50 cm
20.10.2018
CrossFit Ostfildern – Barbell Club
Weightlifting
3-position Snatch (5×2)
3-position Snatch
3-position Snatch (5×2)
3-position Snatch
Weightlifting
Hang Snatch (5×3)
50% – 55% – 60% – 65% – 70%
Weightlifting
Hang Clean (5×3)
50% – 55% – 60% – 65% – 70%
Weightlifting
Split Jerk (5×5)
Weightlifting
Snatch Pull (5×5)
110%
20.10.2018
CrossFit Ostfildern – Aerobic Capacity
Metcon (5 Rounds for time)
5 rounds
400m running
200m jogging
400m running
200m jogging
rest: 2 minutes
20.10.2018
CrossFit Ostfildern – Open Gym
Metcon (Time)
100 Burpee Box Jump Overs
800 m Run
100 Wall Balls
800 m Run
200 Double Unders
800 m Run
Rx:
Box Jump Over: 60 / 50cm
Wall Ball: 9 / 6 kg
19.10.2018
CrossFit Ostfildern – WOD
Weekly Special: C2B Pull Up
Metcon
Metcon (Time)
Team of 2
4 rounds
50 Double Unders
20 Box Jumps
20 Thrusters
20 C2B Pull Ups
20 Sit Ups
20 Push Ups
Rx:
Box Jump: 60 / 50 cm
Thruster: 45 / 30 kg
18.10.2018
CrossFit Ostfildern – WOD
Weekly Special: C2B Pull Up
Gymnastics
Chest-To-Bar Pull-ups
Weightlifting
Shoulder Press (6-4-2-2)
Metcon
Metcon (Time)
60 American Kettlebell Swings
10 Handstand Push Ups
40 Russian Kettlebell Swings
10 Handstand Push Ups
20 one arm Kettlebell Swings (10 each arm)
10 Handstand Push Ups
10 one arm alternating Kettlebell Snatches
10 Handstand Push Ups
Rx: 32 / 24 kg
