Wod

CrossFit Ostfildern – Kettlebell Class

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Bent Over Row

1 Dead Hang Clean

1 Thruster

1 Snatch

1 Front Squat

CrossFit Ostfildern – Barbell Club

Weightlifting

3-position Snatch (5×1)

3-position Snatch

Weightlifting

Snatch (5×3)

70% – 75% – 80% – 85% – 90%

Weightlifting

3-position Clean (5×1)

3-position Clean

Weightlifting

Clean (5×3)

70% – 75% – 80% – 85% – 90%

Weightlifting

Split Jerk Presses (3×5)

Split Jerk Presses
increasing from bar (15 / 20 kg)

Weightlifting

Split Jerk (5×3)

increasing from 70%

CrossFit Ostfildern – WOD

Weekly Special: Overhead Squat

Weightlifting

Overhead Squat (10 – 6 – 6)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Core

Metcon (Time)

weighted Plank Hold

Rx: 20 / 10 kg

CrossFit Ostfildern – WOD

Weekly Special: Overhead Squat

Weightlifting

Overhead Squat (15 – 15 – 15)

increase weight

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon

Metcon (AMRAP – Reps)

Tabata

Jack Knifes

CrossFit Ostfildern – WOD

Weekly Special: Overhead Squat

Weightlifting

Overhead Squat (15 – 10 – 6)

increase weightt

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

10 Leg Raises + Hip Raises

10 Jack Knifes

10 Sit Ups

CrossFit Ostfildern – WOD

Weekly Special: Overhead Squat

Weightlifting

Overhead Squat (20 – 15 – 10)

increase weight

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

CrossFit Ostfildern – WOD

Weekly Special: Overhead Squat

Weightlifting

Overhead Squat (25 – 20 – 15)

increase weight

Metcon

Metcon (Time)

5 rounds

9 Thrusters

9 Pull Ups

Rx: 42,5 / 30 kg

Core

Metcon (No Measure)

3 rounds

30s Plank

30s Side Plank (left)

30s Side Plankl (right)

CrossFit Ostfildern – Kettlebell Class

Metcon

Metcon (Time)

2 rounds each arm

1 Clean, 1 Press

2 Cleans, 2 Presses

3 Cleans, 3 Presses

4 Cleans, 4 Presses

5 Cleans, 5 Presses
Switch arm every round

CrossFit Ostfildern – Weekend Challenge

Metcon

Metcon (Time)

Buy-in: 25 synchron Burpees

150 Kettlebell Swings

150 Wall Balls

100 Tuck Ups

150 Goblet Squats

150 Dumbbell Snatches

Buy-out: 25 synchron Push Ups

Rx:

Kettlebell: 32 / 24 kg

Wall Ball: 9 / 6 kg

Dumbbell: 22,5 / 15 kg

CrossFit Ostfildern – Barbell Club

Weightlifting

3-pause Snatch (5×1)

3-pause Snatch

Weightlifting

Snatch (5×3)

70% – 75% – 80% – 85% – 90%

Weightlifting

3-pause Clean (5×1)

3-pause Clean

Weightlifting

Clean (5×3)

70% – 75% – 80% – 85% – 90%

Weightlifting

Split Jerk Presses (3×5)

Split Jerk Presses
increasing from bar (15 / 20 kg)

Weightlifting

Split Jerk (5×3)

increasing from 60%