WOD
16 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 August 2021

A. 1 Clean Shrug + 1 Squat Clean + Jerk + 1 Squat Clean 6 | 1 | 2 "

B. 14 minute AMRAP of:
6 Rope Climbs
12 Dumbbell Shoulder to Overhead (L)
12 Dumbbell Shoulder to Overhead (R)
24 Wallballs

It’s Gymnasty

Gymnastics: 17 August 2021

Strength
A. Weighted Pull Ups/ Chin Ups 3 | 3-5 |
B. Weighted Dips 3 | 3-5 |

Conditioning
16 EMOM (4 rounds of 4 minutes)
1st minute: X Reps Kipping Pull Ups/ Chest to Bar/ Bar Mu's
2nd minute: 40 DU's
3rd minute: X Reps Ring Dips
4th minute: 12/9 cal Ski-erg

Note: X=the amount of reps you can consistently perform in 1 miunte (not unbroken)

Finsher
Tabata Hollow Body/ Superman Hold

Power-Up

Powerlifting: 17 August 2021

A. Snatch Pull 5 | 3 | 2"

B. Back Squat 2-4 | 6-10 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press 3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90