MENU
Home WOD | Blog Specialties Our Team Schedule Membership Drop-Ins Try-Out
Shop Instagram Facebook
MENU
SHOP
WOD
14 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 March 2022

A. Split Jerk tech work @max 70%

B. EMOM untill failure, the following couplet:
5 Burpees over the Bar
ascending ladder of Power Cleans (1,2,3... etc. ) 70/45 kg

Power-Up

Powerlifting: 15 March 2022

A. Snatch Pull 3x 5EMOM @ 80% 85% 90%1RM

B. Back Squat 3 | 5-7x1 | '30 | 3" in tempo 3-1-X-1

C1. Handstand Push-up 3 | 1-3 | 0"
C2. Dip 3 | 3-5 | 2"
C3. Rotating Ring Pull-up 3 | 5-8 | 2"

It’s Gymnasty

Gymnastics: 15 March 2022

SKILL/TECH 
A. Max set unbroken (test)
level 1: pull ups
level 2: CTB
level 3: bar MU

3' rest

B. 6' EMOM
1 set at 40-50% of max set

STRENGTH
C. 12' EMOM alt
1) 30'' handstand hold
2) 5-10 ring pull ups
3) 30" L-sit hold
4) 5-10 ring dips

D. G-WOD
4 rounds for time of:
24 DU
12 TTB
6 V-ups
3 wall walks

Tags: WOD, Gymnastics, Powerlifting, V-ups, Back Squat, Press, Squat Clean, CrossFit Amsterdam, AMRAP, Cleans, CrossFit, Amsterdam, CrossFitAmsterdam, Clean, crossfit in amsterdam, Amsterdam CrossFit, Push Ups, Handstand Push Ups, Squat Cleans, reps, V-up, squat
Back
THE COMPLETE ARCHIVEWOD'S ONLY
cfa pride workout
cfa pride workout
BENCHMARK WOD: 6 August 2022
trevor
trevor
BENCHMARK WOD: 30 July 2022
“big clean complex”
“big clean complex”
BENCHMARK WOD: 24 July 2022
charlotte
charlotte
BENCHMARK WOD: 15 July 2022
volkswagen
volkswagen
BENCHMARK WOD: 10 July 2022
nicole
nicole
BENCHMARK WOD: 7 July 2022

CrossFit Amsterdam
Karperweg 39
1075 LB Amsterdam
The Netherlands
Online store Privacystatement Terms and Conditions Disclaimer
try out Sign me up Contact