WOD
18 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 February 2019

A. 4 rounds for quality of:
1 min. Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 min rest between rounds

B1. 5 min. AMRAP of:
21 cal. Row
21 Thrusters 50/ 35 kg
21 Chest to Bar Pull-ups

3 min. rest

B2. 5 min. AMRAP of:
15 cal. Row
15 Thrusters 40/ 30 kg
15 Toes to Bar

3 min. rest

B3. 5 min. AMRAP of:
9 cal. Row
9 Thrusters 30/ 25 kg
9 Pull-ups

LET’S GET PHYSICAL

Powerlifting: 19 February 2019

A. Deadlift
3 | 1-3 | 4” in tempo 4-0-1-1

B. Press
3-5 | 1-3 | 4” in tempo 3-0-1-1

C1. Split Squats
3 | 10L + 10R | 0’

C2. Pull-ups
3 | 10 | 0’

C3. Dips
3 | 10 | 2”

LET’S GET PHYSICAL

Gymnastics: 19 February 2019

A. Ring Swing with Pull
4 | 3 | 1"

B. Russian Dip on box
5 | 2 | 1"

C. Chest to Ring Pull-ups
Transition from toes
3 | 3-5 | 3"

D. Ring Dips
3 | 3-5 | 3"

E. V-ups
Tabata