WOD
27 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 January 2020

A. Pause Split Jerk
6 | 4 | 2"

note: pause 3 seconds in dip

B. 5 rounds of 2 mins on/ 2mins off of:
16 x 10 m Shuttle Sprints
5 Sandbag to Shoulder 65/45 kg
then Max Effort of Burpees onto 20kg Bumperplate

It’s Gymnasty

Gymnastics: 28 January 2020

A. Ring Swing
6 | 3 | 1"

B. Russian Push-up
5 | 3 | 1"

C. Neg. Ring Pull-ups
3 | 5-8 | 2"

D. Ring Push-ups
3 | 5-8 | 2"

E. Hollow Rocks
Tabata

Power-Up

Powerlifting: 28 January 2020

A. Press
3-5 | 1-3 | 3" in tempo 3-1-X-1

B. Back Squat
3-5 | 6-10 | 3" in tempo 4-0-1-0

C1. Pull-up
1-3 | 10 | '60

C2. Dip
1-3 | 10 | '60

C3. Sandbag Squats
1-3 | 10 | '60