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#

Burpees
Rx: 42,5 / 30 kg

CrossFit Ostfildern Benchmark

Lift Up Luke (AMRAP – Rounds and Reps)

5-Minute AMRAP:

4 Power Cleans, 155# / 105#

24 Double Unders

10 Pull-ups
To learn more about Lift Up Luke click here
Rx: 70 / 47,5 kg

Gymnastics

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Weightlifting

Turkish Get Up (3 x 3)

Find your 3 rep max

go heavier each round

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Presses

5 Back Squats

Rx: 50 / 35 kg

Incredible Hulk

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