WOD
02 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 September 2020

A. Bench Press
5 | 6 | 3"

note: Last Rep of every set., athlete to hold bar in locked-out postion for 20 seconds

B. 16 minute Fight Gone Bad Style
1st Minute: Cal Row
2nd Minute: Heavy Russian Kettlebell Swings
3rd Minute: 5 m. Handstand Walk/ 20 second Handstand Hold
4th minute: 50 second Sandbag Bearhug Hold

Power-Up

Powerlifting: 3 September 2020

A. Snatch Grip Deadlift
5 | 2 | 2" in tempo 3-1-1-1

B. Shoulder Press
3 | 5 | 3" in tempo 2-1-X-1

C1. Split Squat
3 | 10 | 2" in tempo C-1-1-1

C2. Dips
3 | 6-10 | 2" in tempo C-1-1-1