Monat: August 2018

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

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 Snatchtry each set unbroken Metcon Metcon (Time) 8 rounds for time 4 Pull Ups 6

CrossFit Ostfildern – WOD Weekly Special: Snatch https://www.youtube.com/watch?v=9xQp2sldyts Metcon Metcon (5 Rounds for reps) E2MOM 5 10 Front SquatsGo as heavy as you can; change weight if needed Metcon Team Skeletor Metcon (AMRAP – Rounds and Reps) AMRAP 20 Partner

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 /

CrossFit Ostfildern – WOD Weekly Special: Snatch https://www.youtube.com/watch?v=9xQp2sldyts Weightlifting Back Squat Back SquatMove 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 =

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

CrossFit Ostfildern – Open Gym Metcon All in the Open Metcon (AMRAP – Rounds and Reps) AMRAP 35 50 Wall Balls 50 Double Unders 40 Box Jumps 40 Toes-to-bar 30 Chest-to-bar Pull Ups 30 Burpess 20 Cleans 20 Jerks 10

CrossFit Ostfildern – WOD Weekly Special: Double Unders or Triple Unders Zusätzlich sollte jeder Athlet die Test-WODs „Jeremy“ und „Lift up Luke“ in dieser Woche absolvieren. CrossFit Ostfildern Benchmark Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# Burpees42,5 / 30

CrossFit Ostfildern – WOD Weekly Special: Double Unders or Triple Unders Zusätzlich sollte jeder Athlet die Test-WODs „Jeremy“ und „Lift up Luke“ in dieser Woche absolvieren. Metcon Metcon (5 Rounds for reps) 5 rounds x 4 minutes 30/20 cal row

CrossFit Ostfildern – WOD Weekly Special: Double Unders or Triple Unders Zusätzlich sollte jeder Athlet die Test-WODs „Jeremy“ und „Lift up Luke“ in dieser Woche absolvieren. CrossFit Ostfildern Benchmark Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# BurpeesRx: 42,5 /