CrossFit Ostfildern – WOD
Weightlifting
Power Snatch (3-3-3-3-3)
increase weight
start at 70% of 1RM
Metcon
Metcon (3 Rounds for time)
3 Rounds, each for Time
800m Run
30 KB Swings 32/24
Rest 2 min
21-06-2018
CrossFit Ostfildern – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 20 min
15 DB Deadlifts
15 DB Walking Lunges
15 DB Power Snatches
15 DB Box step overs
15 Toes to bar
Rx= 15/10
20-06-2018
CrossFit Ostfildern – WOD
Weightlifting
Clean Complex (x8)
1 Hang Squat Clean
1 Front Squat
2 Jerks
Front Squat (3-3-3-3-3)
rest min 2 min btw sets
19-06-2018
CrossFit Ostfildern – WOD
Metcon
1000m Row (Time)
Max Effort 1000m Row
500m Row (Time)
Max Effort 500m Row
100m Row (Time)
100m Row
1000m Row (Time)
Max Effort 1000m Row
500m Row (Time)
Max Effort 500m Row
Skill
Hspu Skill 15 min
Wod: perform 1 max out Set HSPU after Rowing Sets
18-06-2018
CrossFit Ostfildern – WOD
Weightlifting
Push Press (4x8x60%)
Metcon
Metcon (Time)
5 Rounds for Time
200m Medball Run
5 Hspu
10 Pull ups
15 Wall Balls
17-06-2018
CrossFit Ostfildern – Weekend Challenge
Metcon
Metcon (Time)
SEAL Grinder
100 Jumping Jacks
25 Push Ups
25 Kettlebell Swings
100 Jumping Jacks
50 Air Squats
25 Monkey Squats
1min Plank
100 Flutter Kicks
100 Mountain Climbers
25 Push Ups
25 Star Jumps
50 Air Squats
50 Leg Levers
16-06-2018
CrossFit Ostfildern – Weekend Challenge
Metcon
Skill
20 min KB Snatches
Metcon (AMRAP – Rounds and Reps)
Amrap 11
3-6-9-12-…
Wall Balls
KB Snatches 16/12
15-06-2018
CrossFit Ostfildern – WOD
Metcon
Metcon (Time)
You GO I GO Team Wod
Partner A works
Partner B rest
50 OHS 50/35
50 Deadlifts 100/70
100 Doubles
50 Deadlifts
50 OHS
then
Run 1600m with Partner
switch anytime
14-06-2018
CrossFit Ostfildern – WOD
Weightlifting
Push Press (6-6-6-6-6)
same Weight for each Set; compare to last week
or find heavy Set
Metcon
Metcon (2 Rounds for reps)
Split Class in 2 Groups:
Amrap 10
300 m Row
10 Burpee Box Jump Overs
Rest 5 min
Amrap 10
10 Hang Power Cleans
15 Thruster 35/25
50 Doubles
13-06-2018
CrossFit Ostfildern – WOD
Weightlifting
Back Squat (1RM)
Find 1 RM in Min
Use Singles or doubles for warmup
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 13 min
Run 200m
21 Power Cleans 40/30
