WOD
07 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 August 2019

A. 4 Supersets of Maximum Effort:
Handstand Pushup
Strict Pull Up

rest 2 minutes inbetween rounds

B. Weighted Barbell Glute Bridge
4 | 10 | '90

C. 20 minute Alternating EMOM of :
1st minute: ME 10 m Shuttle Runs
2nd minute: ME Ski Erg Calories
3rd minute: ME Sandbag throw over shoulder
4th minute: ME Burpee to 6 inch target
5th minute: Rest

Power-Up

Powerlifting: 8 August 2019

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

B. Deadlift
3 | 3-5 | 3” in tempo 3-1-X-1

C1. Bench Press
3-5 | 3-6 | 2” in tempo 3-1-X-0

C2. Ring Row
3-5 | 10 | 2” in tempo C-1-1-1