CrossFit Ostfildern – Weekend Challenge
Metcon
Metcon (Time)
5 rounds
24 Sit Ups
20 Air Squats
18 Push Ups
16 Kettlebell Swings
400m Run
Rx: 24 / 16 kg
01.09.2018
CrossFit Ostfildern – Open Gym
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
50/35 cal Row
max Clean & Jerks
rest 3 minutes
AMRAP 6
40/30 cal row
max Power Snatches
rest 3 minutes
AMRAP 5
30/20 cal row
max Thrusters
Rx:
Clean & Jerks 60 / 42,5 kg
Power Snatches 52,5 / 35 kg
Thrusters 42,5 / 30 kg
Score is the sum of all reps of Clean & Jerks, Power Snatches and Thrusters
31.08.2018
CrossFit Ostfildern – WOD
Weekly Special: Snatch
https://www.youtube.com/watch?v=9xQp2sldyts
Weightlifting
Snatch Balance (1 x 1)
FInd your 1 rep max
Metcon
Metcon (Time)
400m Kettlebell Run
25 Handstand Push Ups
400m Kettlebell Run
25 Pull Ups
400m Kettlebell Run
25 Box Jumps
400m Kettlebell Run
25 Kettlebell Thrusters
400m Kettlebell Run
25 Burpees
Rx: 16 / 8 kg
Rx+: 24 / 16 kg
Time Cap: 25 minutes
30.08.2018
CrossFit Ostfildern – WOD
Weekly Special: Snatch
https://www.youtube.com/watch?v=9xQp2sldyts
Weightlifting
3 Position Snatch (5 x 3)
1 Squat Snatch
1 Hang Power Snatch
1 Hang Squat Snatch
try each set unbroken
Metcon
Metcon (Time)
8 rounds for time
4 Pull Ups
6 Burpee Box Jump Overs
8 Sumo Deadlift High Pulls
10 Sit Ups
Rx: 35 / 20 kg
Rx+: Muscle Ups
29.08.2018
CrossFit Ostfildern – WOD
Weekly Special: Snatch
https://www.youtube.com/watch?v=9xQp2sldyts
Metcon
Metcon (5 Rounds for reps)
E2MOM 5
10 Front Squats
Go as heavy as you can; change weight if needed
Metcon
Team Skeletor
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
Partner A
20 DB Renegade Row (alternating)
10 DB Jerks (two DB)
400m run
Partner B
max rowing
Rx: 15 / 10 kg
Rx+: 22,5 / 15 kg
Change every round
28.08.2018
CrossFit Ostfildern – WOD
Weekly Special: Snatch
https://app.wodify.com/AdminWOD/AffiliateWOD_Edit.aspx?WODId=0
Weightlifting
Sumo Deadlift
Move 8, 6 or 4 tons as a team of 2
The tons are dependent on your 10 rep max (75% of one rep max)
Reps = tons / average of both partners
Metcon
Metcon (Time)
400m run
25 Pull Ups
400m run
20 Pull Ups
400m run
15 Pull Ups
20 Burpees
Rx+:
15 / 9 / 6 Bar Muscle Ups
Time Cap: 18 minutes
27.08.2018
CrossFit Ostfildern – WOD
Weekly Special: Snatch
https://www.youtube.com/watch?v=9xQp2sldyts
Weightlifting
Back Squat
Back Squat
Move 10, 7, 5 or 3 tons as a team of 2
The tons are dependent on your 10 rep max (75% of one rep max)
Reps = tons / average of both partners
Metcon
Metcon (Time)
8 rounds for time
6 Hang Power Cleans
8 Toes-to-bar
10 Push Ups
Rx Men:
30 – 40 – 50 – 60
Rx Women:
20 – 25 – 30 – 35
Rx+ Men:
50 – 60 – 70 – 80
Rx+ Women:
30 – 40 – 50 – 60
Change weights every two rounds
Time Cap: 15 minutes
Weekend Challenge
CrossFit Ostfildern – Weekend Challenge
Metcon (Time)
11 – 22 – 33 – 22 – 11
Kettlebell Swings
Deficit Push Ups
Weighted Lunges
DB Snatches
Rx:
Kettlebell Swings 32 / 24 kg
Deficit Push Ups 10 / 5 kg
Weighted Luges 32 / 24 kg
DB Snatches 22,5 / 15 kg
All in the Open
CrossFit Ostfildern – Open Gym
Metcon
All in the Open
Metcon (AMRAP – Rounds and Reps)
AMRAP 35
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Toes-to-bar
30 Chest-to-bar Pull Ups
30 Burpess
20 Cleans
20 Jerks
10 Snatches
3 Ring Muscle Ups or 5 Bar Muscle Ups
Rx:
Wall Balls 9 / 6 kg
Box Jumps 60 / 50 cm
Cleans, Jerks & Snatches 45 / 30 kg
One-Two Punch (Partner WOD)
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
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
Gymnastics
Weighted Toes-to-bar (max out sets)
Weighted Toes-to-bar
hold at the end
Metcon
Metcon (AMRAP – Reps)
AMRAP 20
3 – 6 – 9 – 12 – …
Kettlebell Swings
Box Jump Overs
Wall Balls
Rx:
Kettlebell Swings 24 / 16 kg
Box Jump Overs 60 / 50 cm
Wall Balls 9 / 6 kg
Teammates will alternate full rounds.
Partner A: 3 – 3 – 3
Partner B: 3 – 3 – 3
Partner A: 6 – 6 – 6
…
