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

Banded Overhead Lunges (2 x 10)

Banded Overhead Lunges

Banded Front Rack Lunges (2 x 10)

Banded Front Rack Lunges

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

Buy In: rowing

20 Ketllebell Swings

20 Box Jump Overs

20 Handstand Push Ups

20 Sit Ups

Rx:

Kettlebell 24 / 16 kg

Boxjumps 60 / 50 cm
Buy in

M/M: 2.000 m

M/W: 1.850 m

W/W: 1.700 m

Partner WOD

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