WOD
10 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 July 2019

A. 14 minute EMOM of:
on the odd minutes: 8 Dumbbell Rows ( 8L + 8R )
on the even minutes: 8 Dumbbell/ Kettlebell strict Presses

B. Weighted Push-ups
5 | 10 | '90

C. 8 rounds for time, with 1 minute rest between rounds, of:
500 m. Row

note: Aim is to increase speed across the 8 rounds

Power-Up

Powerlifting: 11 July 2019

A. Deadlift
3-5 | 3-5 | 3” in tempo C-2-X-1

B. Shoulder Press
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 8L + 8R | ’90 in tempo C-1-1-1

C2. Dips
3 | 8-15 | ‘90 in tempo C-0-X-1