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