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 06-11-2018

Workout of the Day

A. Romanian Deadlift
5 | 8 | 2′

B. For time the following Triplet
– 400/300/200/100 m. Run
– 40/30/20/10 Cal Row
– 20/15/10/5 Box Step-Overs with one Kettlebell in Goblet position (KB in front off your chest)
______

Related: Romanian Deadlift explained by Allan Thrall

___________________________________________________________________________________________________________________________________

Specialty Class: “PowerLifting”

A. Deadlift
2 | 3- 5 | 3″ in tempo 4-0-1-0

B. Front Squat
2 | 5-8 | 3″ in tempo 4-0-1-0

C1. Bench Press
3 | 5-8 | 2″ in tempo 3-0-1-0

C2. Dumbbell Row
3 | 5-8 | 2″ in tempo 3-0-1-0

___________________________________________________________________________________________________________________________________

Specialty Class: “Gymnastics”

A. Mobility
– Inch Worm
– Wall Climbers
– Wall Squats

B. Shoulder Taps in plank position (slow tempo)
4 | 3(L+R=1) | ’60

C. Handstand Leg extensions (from box)
4 | 3(L+R=1) | ’60

D. Handstand Hold (feet against wall)
3 | ’10 – ’20 | 2″

E. KettleBell Shoulder Press
3-5 | 3-5 | 3″ in tempo 3-1-1-1

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *