WOD
18 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 November 2020

A. Front Rack Alternating Stepping Lunges
5 | 12 | 3"

Note: Superset with 20 jumping lunges after ech set

B. 5 Rounds of 2 minutes on/ 2 minutes off, of:
45 m Sandbag Carry
in remaining time max effort Ski Erg Calorie

Power-Up

Powerlifting: 19 November 2020

A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%

B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0

C1. Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Chin-up
3-5 | 6-10 | '90 in tempo 3-0-1-0