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

Core

Metcon (3 Rounds for time)

3 max out sets

Weighted Plank Hold

Metcon

Metcon (AMRAP – Rounds)

Death by Thrusters

Rx: 30 / 20 kg

Rx+: 45 / 30 kg
start with one thruster, add one rep every minute

One more Thruster

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