WOD
29 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 January 2020

A. Dumbell Bench Press
8 | 5 | 2"

B. 18 min Alternating EMOM of:
1st Minute: Sandbag Hold
2nd minute: Push Up
3rd minute: 50 meter Double Kettlbell Front Rack Walk
4th minute: Ski Erg Calories 18/15
5th minute: 50 meter Double Kettlebell Farmers Carry
6th minute: Rest

Power-Up

Powerlifting: 30 January 2020

A. Power Clean
Find your 1 RM

B. Front Squat
3-5 | 1-3 | 3" in tempo 4-1-1-1

C1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

C2. Dumbbell Row
3-5 | 6-10 | 2" in tempo 3-0-1-1