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15 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 April 2019

A. Skill/ Tech work on:
Gymnastics movements of the WOD

B. 3 different couplets for time:
42 Double Unders
21 Toes to Bar
30 Double Unders
15 Toes to Bar
18 Double Unders
9 Toes to Bar

1 minute rest

15-12-9 reps of:
Box Jump-overs 30/24 inch
Handstand Push-ups

1 minute rest

9-6-3 reps of:
Cal Ski-erg
Burpee Chest to Bar Pull-ups

LET’S GET PHYSICAL

Gymnastics: 16 April 2019

Kick-up into L-sit handstand
5 | 3 | 1"

Plate Rocks
3 | 10 | 1"

Handstand Practice
Box Handstand-hold
3 | ME | 2"

Kettlebell 1 1/2 Shoulder Press
3 | 5 | 2" in tempo 3-1-X-1

LET’S GET PHYSICAL

Powerlifting: 16 April 2019

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

B. Bench Press
5 | 5 | 3” in tempo C-0-X-1

C. Deadlift
1 | 5 | 0” in tempo C-1-X-1

D. Pull-ups
3 | ME | 2” in tempo 1-0-1-0

Tags: WOD, Gymnastics, Powerlifting, Box Jump, Push-Ups, L-Sit, Back Squat, Press, Bench Press, Kettlebell, Ski-erg, Double Unders, Chest to Bar Pull-ups, Deadlift, Box Jump-overs, Handstand Push-ups, Pull-ups, Toes to Bar, tempo, for time
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