WOD
01 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 August 2022

A. In a 15 minute window establish a heavy 3 rep max Power Clean

B. Power Clean with 3 second pause below knee and 3 second pause in catch 
4 | 2 | 90" (70-80% of Part A)

C. 5 rounds of 2 minutes on/2 minutes off, of:

12 Double Kettlebell Front Squat 24/16 kgs
then in remaining time max effort of Ski Erg Calories

Power-Up

Powerlifting: 2 August 2022

A. 3-Positioning Power Snatch, Build up, focus on technique

B. Back Squat 3-5 | 2-5 | 3" in tempo 4-2-X-1

C1. Push Press 3 | 5-8 | 2"
C2. Chin Up 3 | 5-8 | 2"

It’s Gymnasty

Gymnastics: 2 August 2022

STRENGTH
8' EMOM:
odd: 5-10 strict ring pull ups
even: 20" ring support on top of the rings + 20" bottom of the ring hold

SKILL
For quality:
50 DU
5 muscle ups
40 DU
4 muscle ups
30 DU
3 muscle ups
20 DU
2 muscle ups
10 DU
1 muscle up
* Go immediately from the DU to the rings/bar (don't waste time on transitions)
* Scale muscle ups for banded muscle ups or ctb if needed.

WOD
10' AMRAP
4 strict HSPU
6 pistols
8 TTB
*Scale strict with kipping HSPU or pikes and pistols with box pistols if needed