WOD
08 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 July 2019

5 Sets of maximum effort on:
A1. Handstand Wall-holds
A2. Dead Hang hold on the Pull-up Bar (in perfect hollow-hold position)

rest 2 minutes

B. 3 Rounds for time of:
100 Double Unders
60 Air Squats
25 Hang Power Snatches 40/30 kg

It’s Gymnasty

Gymnastics: 9 July 2019

A. 2,5 kg plate shoulder warm-up

B. Kipping practice
5 | 3 | '30

C. Bar Muscle Up Practice
5 | 3 | '60
D. Strict Pull-ups
2-4 | 8-12 | '90

E. Dips
2-4 | 8-12 | '90

Power-Up

Powerlifting: 9 July 2019

A. Back Squat
3-5 | 1-3 | 3” in tempo C-0-X-1

B1. Bench Press
3-5 | 6-10 | 2” in tempo C-0-X-1

B2. Seal Row
3-5 | 6-10 | 2” in tempo C-0-1-0

C. Sandbag Squat
3 | 15 | ‘90