WOD
15 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 September 2021

A. Empyt Barbell Drills

B. Snatch Tech work:

1 Snatch Pull to Hold + 1 Squat Snatch
1 Dip Snatch + 1 Full Snatch
1 No feet Snatch* + Full Snatch
*feet start and stay in the catching position

C. Snatch Waves

Wave 1: | 3reps @70% | 2reps @75% | 1rep @80%
Wave 2: | 3reps @75% | 2reps @80% | 1rep @85%

Power-Up

Powerlifting: 16 September 2021

A. Clean Pull + Power Clean 5 | 1+1 | 2"

B. 1 1/4 Front Squat 
3-5 | 2-5 | 3" in tempo 3-0-X-1

C1. Press 
3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1

D. Dips 
2 | ME | '90