WOD
09 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 December 2019

A. Strict Press (B):
6 | 4 - 6 | 2"

note:
- Aiming to be heavier than last week
- If Athlete didn't complete A from Monday then do this instead

B. Two 10 minute rounds of:
Buy in
40 Calorie Row
40 Burpees over the Rower 

then, perform Max Effort Bar Muscle Ups in Remaining time

note: Clock doesn't stop

It’s Gymnasty

Gymnastics: 10 December 2019

OH Plate Rocks (While lying on Bench)
4 | 10 | 1"

Walk Away from Wall
5 | 2 | 1"

Hip Taps (slowmotion)
3 | 8 (4L+4R) | 2"

HSPU
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 10 December 2019

A. Back Squat
3-5 | 1-3 | 3” in tempo 4-0-X-0

B. Press
3-5 | 1-3 | 3” in tempo 3-0-X-0

C1. Dumbbell Bench Press
3-5 | 6-10 | 2” in tempo 3-0-X-1

C2. Ring Row
3-5 | 6-10 | 2” in tempo 3-0-X-1