CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
