CrossFit Ostfildern – Weekend Challenge
Metcon (Time)
5 rounds
200m run
20 Kettlebell Push Presses
15 Push ups
10 Goblet Squats
15 Tuck ups
20 Kettlebell Swings
Rx: 24 / 16 kg
Metcon (AMRAP – Reps)
AMRAP 3
Burpees
02.11.2018
CrossFit Ostfildern – WOD
Weightlifting
Push Jerk (12-10-10-8)
70% – 75% – 75% – 80%
Metcon
Metcon (Time)
2-4-6-8-10-12-14-16-18-20
Hang Power Cleans
Overhead Squats
Push Ups
Box Jump Overs
Rx:
Clean & Squat: 50 / 35 kg
Box Jump: 60 / 50 cm
01.11.2018
CrossFit Ostfildern – WOD
Gymnastics
Pull-ups (12-10-10-12)
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2
AMRAP 17
10 Burpees
31 Russian Kettlebell Swings
10 Burpees
31 Box Jumps
10 Burpees
31 Push Presses
10 Burpees
31 Pull Ups
10 Burpees
31 Slam Balls
10 Burpees
31 Dumbbell Snatches
1031 meter row
Rx:
Kettlebell Swing: 32 / 24 kg
Box Jump: 60 / 50 cm
Push Press: 35 / 25 kg
Slam Ball: 10 / 6 kg
Dumbbel Snatch: 22,5 / 15 kg
It is only allowed to work on the exercises as long as the partner is in handstand
31.10.2018
CrossFit Ostfildern – WOD
Metcon
Metcon (AMRAP – Reps)
Team of 2
AMRAP 4
Burpees over the bar
rest: 3 minutes
AMRAP 13
20 Squat Snatches
20 Toes to bar
20 cal row
rest: 4 minutes
42 – 30 – 18
Thrusters
Pull Ups
Rx: 45 / 30 kg
One work, one rest
note your time for Part C in the remarks
30.10.2018
CrossFit Ostfildern – WOD
Weightlifting
Shoulder Press (15-12-10-8-6)
60% – 65% – 70% – 75% – 80%
Metcon
A: Metcon (AMRAP – Reps)
From 00:00-02:00
max reps of
Shoulder To Overhead
Rx: 50 / 35 kg
B: Metcon (Time)
From 02:00 – 12:00
100 Double Unders
21 Burpee Box Jumps
75 Double Unders
15 Burpee Box Jumps
50 Double Unders
9 Burpee Box Jumps
Rx: 60 / 50 cm
29.10.2018
CrossFit Ostfildern – WOD
Weightlifting
Upright Row (12-10-10-12)
65% – 70%
Metcon
Metcon (Time)
4 rounds
20 Deadlifts
10 Handstand Push Ups
20 Front Squats
10 Pull Ups
Rx: 70 / 50 kg
28.10.2018
CrossFit Ostfildern – Kettlebell Class
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
4 Kettlebell Squat Cleans
4 Kettlebell Swings (left arm)
4 Kettlebell Push Presses
4 Kettlebell Swings (right arm)
4 Kettlebell Deadlift
Rx: 24 / 16 kg
28.10.2018
CrossFit Ostfildern – Weekend Challenge
Metcon (Time)
5 rounds
10 Burpees
25 Beatswings
40 Lunges
55 Kettlebell Swings
70 Flutter Kicks
Rx: 24 / 16 kg
27.10.2018
CrossFit Ostfildern – Barbell Club
Weightlifting
3-position Snatch (5×2)
3-position Snatch
Weightlifting
Hang Snatch (5×3)
55% – 60% – 65% – 70% – 75%
Weightlifting
Hang Clean (5×3)
55% – 60% – 65% – 70% – 75%
Weightlifting
Clean Pull (5×5)
110%
27.10.2018
CrossFit Ostfildern – Aerobic Capacity
Metcon (No Measure)
2 rounds
1st minute: 5 sec sprint
2nd minute: 6 sec sprint
3rd minute: 7 sec sprint
4th minute: 8 sec sprint
5th minute: 9 sec sprint
6th minute: 10 sec sprint
7th minute: 9 sec sprint
8th minute: 8 sec sprint
9th minute: 7 sec sprint
10th minute: 6 sec sprint
11th minute: 5 sec sprint
12th minute: no sprint
rest: 3 minutes
