CrossFit Ostfildern – WOD

Weekly Special: PITT-Force Program

Weightlifting

Shoulder Press (PITT-Force) (1×20)

Shoulder 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

Weightlifting

Deadlift (PITT-Force) (1×20)

Deadlift (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

Metcon (AMRAP – Reps)

00:00 – 02:00

max Burpees over Bar

rest: 2 minutes

04:00 – 06:00

max 10m Shuttle Runs

rest: 2 minutes

08:00 – 10:00

max Power Cleans

rest: 2 minutes

12:00 – 14:00

max Wall Balls

rest: 2 minutes

16:00 – 18:00

max Pull Ups

Rx:

Power Clean: 45 / 30 kg

Wall Ball: 9 / 6 kg

04.09.2018

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