WOD
25 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 November 2019

A. Strict Press (B):
5 | 5-8 | 2"

note:
- Athlete to hold for a second at top and bottom of movement
- If Athlete didn't complete A from Monday then do this instead

B. 3 rounds for time of:
1000 m. Row
100 Double Unders

It’s Gymnasty

Gymnastics: 26 November 2019

Tabata Hollow Rocks

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: 26 November 2019

A. Back Squat
3-5 | 3-6 | 3” in tempo 4-0-X-0

B. Press
3-5 | 3-6 | 3” in tempo 3-0-X-0

C1. Pull-up
3 | 8-12 | ‘90

C2. Dip
3 | 8-12 | ‘90

D. Abroller + Side Plank Holds
3 | 10 + ‘30 | ‘60