Wod

CrossFit Ostfildern – WOD

Weekly Special: Snatch

Weightlifting

Snatch

Metcon

Metcon (2 Rounds for reps)

2 rounds

AMRAP 7

5 Hang Power Snatches

5 Front Squats

5 Burpees over the bar

rest: 3 minutes

Rx: 50 / 35 kg

CrossFit Ostfildern – Kettlebell Class

Metcon (Time)

10 rounds each arm

Kettlebell Clean

Kettlebell Snatch

Kettlebell Windmill

Kettlebell Swing

Kettlebell Clean

Kettlebell Squat

Rx: 20 / 12 kg
Change arm every round

CrossFit Ostfildern – Weekend Challenge

Metcon (Time)

Teams of 2

Buy in: 10 synchron Burpees

then 4 rounds

50 Kettlebell Swings

5 synchron Push Ups

40 Sit Ups

5 synchron Push Ups

30 Air Squats

5 synchron Push Ups

20 Dumbbell Snatches

5 synchron Push Ups

10 Goblet Squats

Buy out: 10 synchron Burpees

Rx

Kettlebell: 32 / 24 kg

Dumbbell: 22,5 / 15 kg

CrossFit Ostfildern – WOD

Weekly Special: Split Jerk

Weightlifting

Split Jerk

Metcon

Metcon (Time)

Team of 2

7 rounds

20 Wall Balls

20 Sumo Deadlift High Pulls

10 synchron Burpees

30 Double Unders

Rx:

Wall Ball: 9 / 6 kg

Deadlift: 45 / 30 kg

CrossFit Ostfildern – WOD

Weekly Special: Split Jerk

Weightlifting

Split Jerk

Metcon

A: Metcon (Time)

3-6-9-12-15-18

Chest to bar Pull Ups

Thrusters

Rx: 45 / 30 kg

B: Clean (1×1)

find your one rep max

CrossFit Ostfildern – WOD

Weekly Special: Split Jerk

Metcon

A: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

B: Karen (Time)

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

C: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

CrossFit Ostfildern – WOD

Weekly Special: Split Jerk

Weightlifting

Split Jerk

Metcon

A: Back Squat (1×1)

Team of 2

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 Deadlifts

20 Pull Ups

20 Push Ups

Rx: 100 / 70 kg

CrossFit Ostfildern – WOD

Weekly Special: Split Jerk

Weightlifting

Split Jerk

Metcon

A: Snatch (1×1)

find your one rep max

Metcon

B: Clean (1×1)

find your one rep max

Metcon

C: Metcon (Time)

21-15-9

Burpees over the bar

Handstand Push Ups

Air Squats

CrossFit Ostfildern – Weekend Challenge

Metcon (AMRAP – Reps)

4 rounds

change station every minute

Wall Balls

Kettlebell Swings

Goblet Squats

Push Ups

Row for cals

Slam Balls

Dumbbell Snatches

Pull Ups

Sit Ups

Wallball Cleans

Wall Ball: 9 / 6 kg

Kettlebell: 24 / 16 kg

Slam Ball: 10 / 6 kg

Dumbbell: 22,5 / 15 kg

CrossFit Ostfildern – Kettlebell Class

Metcon (AMRAP – Rounds)

EMOM 20

1 min on, 1 min off

Kettlebell Clean & Jerks