CrossFit Ostfildern – Weekend Challenge
Metcon
Metcon (Time)
1 Round
500m Row/Run
20 Dual DB Front Squats
2 Rounds
12 Ring Rows
16 Dual DB Thruster
3 Rounds
8 Pull Ups
12 Dual DB Squat Clean and Jerks
25-05-2018
CrossFit Ostfildern – WOD
Metcon
Metcon (AMRAP – Reps)
In 16 min as far as possible:
3 Cleans
3 Box Jumps
5 Cleans
5 Box Jumps
7 Cleans
7 Box Jumps
9
9
..
…
Every 4:00 min decrease Weight
Rx=
70/50
60/40
50/35
45/30
Extra Credit
Front Rack Lunge (10-10-10-10)
Dual KB or DB
24-05-2018
CrossFit Ostfildern – WOD
Gymnastics
Handstand Push-ups (10-10-10-10)
Pull-ups (10-10-10-10)
Metcon (AMRAP – Rounds)
Amrap 11
10 single Arm Db Push Presses Right
20 dual DB walking lunges
10 single Arm Db Push Presses Left
RX= 22.5/15
Scaled= 15/10
23-05-2018
CrossFit Ostfildern – WOD
Metcon (No Measure)
Every 03:00 for 5 Rounds
3 Power Snatches 60/40
200m Run
5 Overhead Squats
all lifts must be unbroken!
choose a challenging weight
REST 3 MIN-> SNATCH EMOM
Weightlifting
Snatch (EMOM 01:00 x10)
Power Snatch or Squat Snatch/
increase weight/
Find Heavy Single (80-100%)
Snatch Pull (2-2-2)
100-110%
22-05-2018
CrossFit Ostfildern – WOD
Weightlifting
Back Squat (3-3-3-3-3-3-3)
82%
Metcon
Metcon (Time)
21 DB Snatches Right 22,5/15
21 Box Jump Overs
21 DB Snatches Left
15 DB Snatches Right
15 Box Jump Overs
15 DB Snatches Left
9…
9…
9…
6…
6…
6…
20-05-18
CrossFit Ostfildern – Weekend Challenge
Metcon
Metcon (3 Rounds for time)
00:00-10:00
1200m run
Max Burpees in remaining time
10:00-20:00
100 heavy American KB swings 32/24
Every 01:00 minute
5 box jump over
20:00-30:00
1500m row
Every 01:00
5 Plate OHS
Rx + =
box height 70/60
1600m run
19-05-2018
CrossFit Ostfildern – WOD
Weightlifting
Shoulder Press (8-8-8-8)
Nach jedem Satz 20 Ring Rows / 10 One arm Ring Rows
Metcon
Metcon (2 Rounds for reps)
Amrap 8
10 DB Clean and Jerks
10 Pull Ups
Rest 1 min
Amrap 8
200m Run
20 DB Snatches 22,5/15
18.05.2018
CrossFit Ostfildern – WOD
Weightlifting
Back Squat (6-6-6-6 (78%))
compare to last weeks
Metcon (AMRAP – Rounds)
Amrap 13min
1-2-3-……
Front Squats 50/35kg
Toes to Bar
17.05.2018
CrossFit Ostfildern – WOD
Weightlifting
Power Clean (2-2-2-2-2)
compare to last week; same weight or higher
Metcon
Metcon (Time)
5 RFT
20 Medball Cleans
30 Wall Balls
16.05.2018
CrossFit Ostfildern – WOD
Metcon
Abbate (Time)
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Gymnastics
Pull-ups (5x max)
EMOM 2:00
max strict Pull ups
10 Air Squats
