WOD
15 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 July 2019

A. Turkish Kettlebell Get-ups
7 | 5 | 2" ( 5 L / 5 R)

B. 2 rounds for time:
15 m. Dumbbell Overhead Lunge (L arm) 22.5/15 kg
30 Box Jumps 24/20 inch
15 m. Dumbbell Overhead Lunge (R arm) 22.5/15 kg
30 Wall Balls 20/14 lbs

It’s Gymnasty

Gymnastics: 16 July 2019

A. Band Pull Down (in Hollow Body)
3 | 10 | '60
B. Kipping Practice with pause
5 | 3 | '30

C. Bar Muscle-Up transition drill
4 | 2 | '60
D. Bar Muscle Up Practice
5 | 3 | '60

E. Strict Ring Pull-ups
2-4 | 8-12 | '90

Power-Up

Powerlifting: 16 July 2019

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

B1. Bench Press
3-5 | 6-10 | 2” in tempo C-0-X-1

B2. Seal Row
3-5 | 6-10 | 2” in tempo C-0-1-0

C. Sandbag Squat
3 | 15 | ‘60