WOD
14 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 July 2021

A1. Back Rack Stepping Lunge 5 | 10 L/10 R | 0"
A2. Dumbbell Bench Press 5 | 12 - 18 | 3"

B. 4 Rounds for Cals of (Athlete choose machine)

1st minute: Easy 
2nd minute: Easy
3rd minute: Moderate
4th minute: Hard

Power-Up

Powerlifting: 15 July 2021

A. Front Squat 3-5 | 1-3 | 3" in tempo 4-0-1-1

B. Deadlift 
3-5 | 5-8 | 3" in tempo 4-1-1-1

C1. Bench Press 
3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1