CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
LET’S GET PHYSICAL
WOD: 2 June 2022
A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. feet ellevated Ring Rows 3-5 | ME | 3"
B. EMOM till failure of:
minute 1: 10 cal row
minute 2: 10 wallballs
minute 3: 10 burpees
after every round add 1 rep to each movement
It’s Gymnasty
Gymnastics: 2 June 2022
STRENGTH
1/2/3/4/5 (Weighted) strict pull ups
(Weighted) strict dips * Weight decreases as reps increase
SKILL
10' EMOM alt:
1) x reps butterfly pull ups
2) x reps kipping (ring) dips
WOD
3/6/9/12/15 strict HSPU
cal ski/bike/row
TC. 14'
Power-Up
Powerlifting: 2 June 2022
A. Muscle Clean + Strict Press Build up to heavy rep
B. Deadlift
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, rest as needed
C. Bench Press
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
2 reps @ 100%1RM
D. Sled Drag Back Ward
10 min emom @ Body Weight
Odd : Budd1 Even Buddy 2
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
