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CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
