Wod

CrossFit Ostfildern – WOD

Weekly Special: Handstand Push Up

Gymnastics

Handstand Push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

30 Double Unders

15 Power Cleans

30 Double Unders

15 Toes-to-bar

Rx: 50 / 35 kg

CrossFit Ostfildern – Weekend Challenge

Metcon

Metcon (Time)

Team of 2

150 Medball Cleans

200 Flutter Kicks

150 KB Deadlift

200 Air Squats

150 KB Swings

Rx: 24 / 16 kg

CrossFit Ostfildern – Kettlebell Class

Kettlebell Jerk

Focus on technique

Kettlebell Snatch

Focus on technique

Metcon

Metcon (AMRAP – Reps)

Tabata

KB Swings

KB Snatches (right arm)

KB Swings

KB Snatches (left arm)

KB Swings

KB Jerks (right arm)

KB Swings

KB Jerks (left arm)

Rx: 24 / 16 kg

CrossFit Ostfildern – Open Gym

Metcon

Metcon (Time)

10 rounds

250m Row

15 Push Ups

100m Farmers Carry

Rx:32 / 24 kg

CrossFit Ostfildern – Barbell Club

Weightlifting

Hang Power Snatch

Focus is on technique

Weightlifting

Hang Power Clean

Focus is on technique

Weightlifting

Snatch Pull (3×5)

CrossFit Ostfildern – Aerobic Capacity

Aerobic Capacity

Metcon (Time)

800m jog

rest:1 minute

400m run

rest:1 minute

400m run

rest:1 minute

600m jog

rest:1 minute

300m run

rest:1 minute

300m run

rest:1 minute

400m jog

rest:1 minute

200m run

rest:1 minute

200m run

rest:1 minute

200m jog

rest:1 minute

100m run

rest:1 minute

100m run
Workout pace

jog = man sollte sich unterhalten können

run = schnell, in etwa auf Meilenzeit Tempo

CrossFit Ostfildern – WOD

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

35 Push Presses (weight I)

35 Push Presses (weight II)

max Push Presses (weight III)

rest: 3 minutes

AMRAP 7

35 Front Squats (weight I)

35 Front Squats (weight II)

max Front Squats (weight III)

rest: 3 minutes

AMRAP 7

35 Hang Power Cleans (weight I)

35 Hang Power Cleans (weight II)

max Hang Power Cleans (weight III)

Rx: 50 | 60 | 70 / 30 | 40 | 50 kg

Rx+: 60 | 70 | 80 / 40 | 50 | 60 kg

CrossFit Ostfildern – WOD

Weekly Special: 21 sets

Gymnastics

Leg Raises (3×21)

Leg Raises
1-2 minutes rest between sets

Gymnastics

Pull-ups (3×21)

1-2 minutes rest between sets

Metcon

Metcon (Time)

30-25-20-15-10

Kettlebell Swings

Sit Ups

4x4m Shuttle Sprints

Rx: 32/ 24 kg

CrossFit Ostfildern – WOD

Weekly Special: 21 sets

Weightlifting

Back Squat (3×21)

choose 50% of your one rep max

1-2 minutes rest between sets

Weightlifting

Shoulder Press (3×21)

choose 50% of your one rep max

1-2 minutes rest between sets

Metcon

Metcon (Time)

Team of 2

200 Burpees (Partner A)

Deadlift Hold (Partner B)

Rx: 100 / 70 kg

Rx+: 120 / 90 kg
Partner A works on the burpees as long as partner B is in Deadlift Hold

CrossFit Ostfildern – WOD

Weekly Special: 21 sets

Weightlifting

Front Squat (3×21)

choose 50% of your one rep max.

1-2 minutes rest between sets

Metcon

Tiny Sasquatch

Metcon (Time)

Team of 2

125 Clean & Jerks

every 5 minutes perform

45/40/35 cal Row

30 Toes-to-bar

Rx: 30 | 40 | 50 / 15 | 25 | 30 kg

Rx+: 40 | 50 | 60 / 25 | 35 | 40 kg
change the weight every 50 reps