WOD
04 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 September 2019

Today is the great Freddie Mercury's Birthday.

I don't believe in Peter Pan, Frankenstein or Superman
All I wanna do is bicycle, bicycle, bicycle
I want to ride my bicycle, bicycle, bicycle

A. 3 x Supersets of Maximum Effort of:
Handstand Push-ups
Strict Pull-ups
1 min Plank Hold

B. Dumbbell Bench Press
4 | 8 | 2"

C. 4 rounds of 3 mins on/3 mins off of:
Buy in: 
20/15 Calories on the Ski-erg 
then in remaining time: Max Effort Calories Row

note: Work in Pairs

Power-Up

Powerlifting: 5 September 2019

A. Back Squat
4 | 1-3 | 3” in tempo 4-1-X-1

B. Shoulder Press
3-5 | 3-5 | 3” in tempo C-1-X-1

C1. Split Squat
3 | 8-12 | ‘90 in tempo 1-0-1-0

C2. Dip
3 | 8-12 | ‘90 in tempo 1-0-1-0