WOD
06 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 November 2019

A. Skill/ Tech work on:
Kipping/ Butterfly Pull-Up

B. 15 minute Alternating EMOM of:
1st minute: Back Extensions
2nd minute: Box Jumps
3rd minute: Sandbag Bear Hug Carry 50 m.

note: Athlete to choose Reps

C. Tabata Something Else:
Tabata Pull Ups
Tabata Push Ups
Tabata Sit Ups
Tabata Air Squats

Note:  The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

 

Power-Up

Powerlifting: 7 November 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-C-1

B. Deadlift
5 | 2 | 3” in tempo C-1-X-1 @ 90%1RM

C1. Push Press
3-5 | 1-3 | 2” in tempo 4-1-X-1

C2. Pull-up
3-5 | 5 | 2” in tempo 4-1-X-1