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

27.08.2018

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