Wod

CrossFit Ostfildern – WOD

Weekly Special: PITT-Force Program

Weightlifting

Back Squat (PITT-Force) (1×20)

Back Squat (PITT-Force)
Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps

Weightlifting

Floor Bench Press (PITT-Force) (1×20)

Floor Bench Press (PITT-Force)
Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps

Metcon

Brownwood Dallas 5

Metcon (Time)

Buy In: 50 Burpees

5 rounds

10 Wall Balls

10 Shoulder-to-Overhead

10 Pull Ups

10 Box Jumps

10 Sit Ups

Buy Out: 800m Run

Rx:

Wall Ball: 9 / 6 kg

Shoulder-to-Overhead: 42,5 / 30 kg

Box Jump: 60 / 50 cm

CrossFit Ostfildern – Weekend Challenge

Metcon

Metcon (Time)

5 rounds

24 Sit Ups

20 Air Squats

18 Push Ups

16 Kettlebell Swings

400m Run

Rx: 24 / 16 kg

CrossFit Ostfildern – Kettlebell Class

Metcon (4 Rounds for reps)

4 rounds

max Kettlebell Swings

max Push Ups

max Kettlebell Cleans

max Air Squats

Rx: 24 / 16 kg
30 sec on / 30 sec off each station

CrossFit Ostfildern – Open Gym

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

50/35 cal Row

max Clean & Jerks

rest 3 minutes

AMRAP 6

40/30 cal row

max Power Snatches

rest 3 minutes

AMRAP 5

30/20 cal row

max Thrusters

Rx:

Clean & Jerks 60 / 42,5 kg

Power Snatches 52,5 / 35 kg

Thrusters 42,5 / 30 kg
Score is the sum of all reps of Clean & Jerks, Power Snatches and Thrusters

CrossFit Ostfildern – WOD

Weekly Special: Snatch

https://www.youtube.com/watch?v=9xQp2sldyts

Weightlifting

Snatch Balance (1 x 1)

FInd your 1 rep max

Metcon

Metcon (Time)

400m Kettlebell Run

25 Handstand Push Ups

400m Kettlebell Run

25 Pull Ups

400m Kettlebell Run

25 Box Jumps

400m Kettlebell Run

25 Kettlebell Thrusters

400m Kettlebell Run

25 Burpees

Rx: 16 / 8 kg

Rx+: 24 / 16 kg
Time Cap: 25 minutes

CrossFit Ostfildern – WOD

Weekly Special: Snatch

https://www.youtube.com/watch?v=9xQp2sldyts

Weightlifting

3 Position Snatch (5 x 3)

1 Squat Snatch

1 Hang Power Snatch

1 Hang Squat Snatch
try each set unbroken

Metcon

Metcon (Time)

8 rounds for time

4 Pull Ups

6 Burpee Box Jump Overs

8 Sumo Deadlift High Pulls

10 Sit Ups

Rx: 35 / 20 kg

Rx+: Muscle Ups

CrossFit Ostfildern – WOD

Weekly Special: Snatch

https://www.youtube.com/watch?v=9xQp2sldyts

Metcon

Metcon (5 Rounds for reps)

E2MOM 5

10 Front Squats
Go as heavy as you can; change weight if needed

Metcon

Team Skeletor

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Partner A

20 DB Renegade Row (alternating)

10 DB Jerks (two DB)

400m run

Partner B

max rowing

Rx: 15 / 10 kg

Rx+: 22,5 / 15 kg
Change every round

CrossFit Ostfildern – WOD

Weekly Special: Snatch

https://app.wodify.com/AdminWOD/AffiliateWOD_Edit.aspx?WODId=0

Weightlifting

Sumo Deadlift

Move 8, 6 or 4 tons as a team of 2

The tons are dependent on your 10 rep max (75% of one rep max)

Reps = tons / average of both partners

Metcon

Metcon (Time)

400m run

25 Pull Ups

400m run

20 Pull Ups

400m run

15 Pull Ups

20 Burpees

Rx+:

15 / 9 / 6 Bar Muscle Ups
Time Cap: 18 minutes

CrossFit Ostfildern – WOD

Weekly Special: Snatch

https://www.youtube.com/watch?v=9xQp2sldyts

Weightlifting

Back Squat

Back Squat
Move 10, 7, 5 or 3 tons as a team of 2

The tons are dependent on your 10 rep max (75% of one rep max)

Reps = tons / average of both partners

Metcon

Metcon (Time)

8 rounds for time

6 Hang Power Cleans

8 Toes-to-bar

10 Push Ups

Rx Men:

30 – 40 – 50 – 60

Rx Women:

20 – 25 – 30 – 35

Rx+ Men:

50 – 60 – 70 – 80

Rx+ Women:

30 – 40 – 50 – 60
Change weights every two rounds

Time Cap: 15 minutes

CrossFit Ostfildern – Weekend Challenge

Metcon (Time)

11 – 22 – 33 – 22 – 11

Kettlebell Swings

Deficit Push Ups

Weighted Lunges

DB Snatches

Rx:

Kettlebell Swings 32 / 24 kg

Deficit Push Ups 10 / 5 kg

Weighted Luges 32 / 24 kg

DB Snatches 22,5 / 15 kg