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WOD 02-10-2018

WOD

A. Snatch-grip Deadlifts
3 | 5 | ’90

B. Snatch High Pull
4 | 3 | ’90

C. Power Snatch
3 | 2 | ’90

D. 3 rounds for time, of:
21 Deadlifts 60/ 45 kg
15 Chest to Bar Pull Ups
9 Power Snatches 60/ 45 kg
3 Overhead Squats 60/ 45 kg

cfa, crossfit, crossfit amsterdam, amsterdam, wod amsterdam, oudzuid, fitness, fit,

WOD 09-09-2018

WOD

A. Yoke Straps: 
– Over Head press 2×10 ’30
– Over Head (snatch grip) carry 4x 30m.

B. Technique on the Snatch

C. Snatch 2-2-2-2-2-2

funtogether

WOD 28-08-2018

WOD

A. Sots Press
2|10|’30

B. Overhead Squat
2|8|3″
3-1-x-1

C. Hang Snatch
5|2|’90 @70%

D. Snatch 
3|5×1|’20|3″ 
(Start with 70%, and work your way up to 90%)

hspu

WOD 26-08-2018

WOD

A. KB Snatch Practice

B.The couplet for time:
– Descending ladder of: KB Snatches (Alt) 20-18-16-etc.
– Ascending ladder of: Handstand Push Ups (Strict) 1-2-3-etc.

BS

WOD 12-08-2018

WOD

A. Snatch Accessory Work:
– Sots Press 2|15|’30
– Overhead Squat 2|8-12|2″ 3-1-x-1
– Drop Snatch 5|1|2″

B. 5 Sets of the following Snatch complex:
– 1 Hang Snatch
– 1 Overhead Squat
– 1 Drop Snatch

Finisher: Snatch 5|1|2″ start @70% till end @90%

Rest

WOD 15-07-2018

WOD

A. Snatch Practice

B. Snatch Waves 
3 Sets of 6 Waves

The waves are getting intense as the weights go up, 
but all the hard work continues to transfer those strength gains into big lifts!

barmu(1)

WOD 03-07-2018

WOD

A. 5 Sets of the following Snatch complex:
– 1 High Pull
– 1 Power Snatch
– 1 Squat Snatch

B. 15 Min EMOM of:
– 1st Min.: 10 Overhead Squat 
– 2nd Min.: 5 (Strict) Toes to Bar
– 3rd Min.: 10 Kettlebell Swings (Rus) 28/24kg

liften

WOD 27-06-2018

WOD

A. Snatch Pulls
5|2|2″

B. 5 Sets of the following Snatch complex:
– 2 Hang Snatch
– 1 Squat Snatch

C. 20 Min. AMRAP of:
– 5 Snatches 43/30kg
– 3 Ring Muscle Ups

Rest

WOD 09-06-2018

WOD

A. Snatch Practice

B. Snatch Waves 
3 Sets of 6 Waves

The waves are getting intense as the weights go up, 
but all the hard work continues to transfer those strength gains into big lifts!