30.12.2018

CrossFit Ostfildern – Kettlebell Class Metcon Metcon (Time) 5 Thrusters 10 Jerks 5 Thrusters 9 Jerks 5 Thrusters 8 Jerks 5 Thrusters 7 Jerks 5 Thrusters 6 Jerks 5 Thrusters 5 Jerks Rx: 24 / 16.kg

29.12.2018

CrossFit Ostfildern – Barbell Club Weightlifting Snatch 10x bar 5x 50% 3x 60% 2x 70% 2x 80% 1x 90% 1x 95% 1x 100% Weightlifting Clean 10x bar 5x 50% 3x 60% 2x 70% 2x 80% 1x 90% 1x 95% 1x

29.12.2018

CrossFit Ostfildern – Aerobic Capacity Metcon Metcon (No Measure) 5 rounds 20 sec run 60 sec walk 10 sec sprint rest between rounds as needed20 sec -> 400m pace 60 sec -> just walk 10 sec -> max effort

28.12.2018

CrossFit Ostfildern – WOD Weekly Special: Snatch Weightlifting Snatch Metcon Metcon (Time) 3 rounds 20 Deadlifts 30 Sit Ups rest: 2 minutes 3 rounds 30 Wall Balls 20 Power Snatches Rx: Deadlift: 100 / 70 kg Wall Ball: 9 /