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WOD 29-11-2018

Workout of the Day

BenchmarkWeek: Day 4
Remember: Quality above Quantity!

A. Find your “Biggest” set of:
(your best set with Max effort reps in an unbroken and fluent matter of moving) 
– Push-Ups
– Double Unders

B. “Nicole”
20 min. AMRAP of:
– 400 m. Run
– Max Reps Pull-Ups

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Related: Pull-Up mechanics explained by Guru, Kelly Starrett. (gotta love this guy)

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Specialty Class: “PowerLifting”

A. Back Squat
3 | 5-8 | 3″ in tempo 4-0-1-0

B1. Strict Press
3 | 5-8 | 2″ in tempo 3-0-1-0

B2. Pull-Up
3 | 5-8 | 2″ in tempo 3-0-1-0

C. Ring Dip
3 | 5-8 | 3″ in tempo 3-0-1-0

 

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 23-10-2018

WOD

A. 10 min EMOM of:
odd: Max reps on strict Presses @3/4 BW 
even: Max reps of Pull-ups

B1. 6 min AMRAP of:
5 Squat Cleans 50/ 35 kg
4 Shoulder to Overhead 50/ 35 kg
3 Burpees over the Bar

rest 2 min. 

B2. 5 min AMRAP of:
5 Burpees over the Bar
4 Front Squats 60/ 45 kg
3 Shoulder to Overhead 60/ 45 kg

rest 2 min. 

B3. 4 min AMRAP of:
5 Power Cleans 80/ 60 kg
4 Front Squats 80/ 60 kg
3 Burpees over the Bar