CrossFit Ostfildern – WOD

Weekly Special: PITT-Force Program

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

Weightlifting

Sumo Deadlift (PITT-Force) (1×20)

Sumo 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 (3 Rounds for reps)

AMRAP 4

Buy-in: 100 Double Unders

12 Power Cleans

4 Burpee Box Jump Overs

rest: 4 minutes

AMRAP 4

Buy-in: 100 Double Unders

8 Power Cleans

4 Burpee Box Jump Overs

rest: 4 minutes

AMRAP 4

Buy-in: 100 Double Unders

4 Power Cleans

4 Burpee Box Jump Overs

Rx:

Power Clean: 30 | 40 | 50 kg / 20 / 25 | 30 kg

Box Jump: 60 / 50 cm

Rx+:

Power Clean: 45 | 55 | 70 kg / 25 / 35 | 45 kg

06.09.2018

Schreibe einen Kommentar