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
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

Gymnastics

Weighted Toes-to-bar (max out sets)

Weighted Toes-to-bar
hold at the end

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

3 – 6 – 9 – 12 – …

Kettlebell Swings

Box Jump Overs

Wall Balls

Rx:

Kettlebell Swings 24 / 16 kg

Box Jump Overs 60 / 50 cm

Wall Balls 9 / 6 kg
Teammates will alternate full rounds.

Partner A: 3 – 3 – 3

Partner B: 3 – 3 – 3

Partner A: 6 – 6 – 6

One-Two Punch (Partner WOD)

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