CrossFit Ostfildern – WOD
Weekly Special: Turkish Get Up
Metcon
Metcon (Time)
Team of 3
3.000m Row
90 Toes to bar
90 Power Cleans
90 Thrusters
90 synchron Burpees
Rx: 45 / 30 kg
11.10.2018
CrossFit Ostfildern – WOD
Weekly Special: Turkish Get Up
Weightlifting
Turkish Get Up
Metcon
Metcon (Time)
50 Handstand Push Ups
100 Double Unders
50 Push Ups
100 Double Unders
50 Pull Ups
100 Double Unders
Weightlifting
Power Clean (1×1)
Find your 1 rep max
10.10.2018
CrossFit Ostfildern – WOD
Weekly Special: Turkish Get Up
Weightlifting
Turkish Get Up
Weightlifting
Front Squat (6-4-2-2)
Metcon
Metcon (Time)
21 Back Squats
15 Front Squats
9 Overhead Squats
21 Hang Power Cleans
15 Power Cleans
9 Clean & Jerks
Rx:
Back Squat: 90 / 60 kg
Front Squat: 80 / 50 kg
Overhead Squat: 70 / 40 kg
Hang Power Clean: 70 / 40 kg
Power Clean: 60 / 30 kg
Clean & Jerk: 50 / 25 kg
09.10.2018
CrossFit Ostfildern – WOD
Weekly Special: Turkish Get Up
Weightlifting
Turkish Get Up
Weightlifting
Overhead Squat (6-4-2-2)
Metcon
Metcon (2 Rounds for reps)
EMOM 10
Odd: alternating Kettlebell Snatches
Even: Pull Ups
Rx: 32 / 24 kg
Metcon
Metcon (2 Rounds for reps)
EMOM 10
Odd: Goblet Squats
Even: Sit Ups
Rx: 32 / 24 kg
08.10.2018
CrossFit Ostfildern – WOD
Weekly Special: Turkish Get Up
Weightlifting
Turkish Get Up
Weightlifting
Deadlift (6-4-2-2)
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
Wall Balls
Rx: 9 / 6 kg
perform on every minute 5 Deadlifts (100 / 70 kg)
Metcon
Metcon (Time)
21 – 15 – 9
Wall Ball Squat Cleans
Sumo Deadlifts
Rx:
Wall Ball Squat Clean: 9 / 6 kg
Sumo Deadlift: 100 / 70 kg
07.10.2018
CrossFit Ostfildern – Kettlebell Class
Kettlebell Clean
Kettlebell Swing
American Swings
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 Kettlebell Snatches
5 Kettlebell Squats
5 Kettlebell Swings
5 Kettlebell Cleans
Rx: 24 / 16 kg
07.10.2018
CrossFit Ostfildern – Weekend Challenge
Metcon (Time)
Buy in: 2.500 m Row
3 rounds
20 Push Ups
20 Wall Balls
20 Leg Levers
20 Slam Balls
20 Kettlebell Swings
Buy out: 100 RIng Rows
Rx:
Wall Ball: 9 / 6 kg
Slam Ball: 10 / 6 kg
Kettlebell Swing: 24 / 16 kg
Two athletes work on the exercises at the same time while the other two athletes do jumping jacks
06.10.2018
CrossFit Ostfildern – Barbell Club
Weightlifting
Hang Snatch (5×3)
40% – 45% – 50% – 55% – 60%
Weightlifting
Hang Clean & Jerk (5×3)
Hang Clean & Jerk
40% – 45% – 50% – 55% – 60%
Weightlifting
3-position Pause Snatch DL (5×5)
3-position Pause Snatch DL
100%
06.10.2018
CrossFit Ostfildern – Aerobic Capacity
Metcon (No Measure)
3 rounds
100m run
50 sec rest
100m run
50 sec rest
100m run
50 sec rest
100m run
50 sec rest
100m run
50 sec rest
100m run
50 sec rest
100m run
50 sec rest
100m run
rest: 4 minutes
05.10.2018
CrossFit Ostfildern – WOD
Weekly Special: Core
Weightlifting
Push Jerk (5-3-1-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 3
AMRAP 15
250m Row
25 Power Snatches
25 Toes to bar
25 Push Jerks
Rx: 45 / 30 kg
