WOD
19 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 November 2022

A. Weighted Strict Pull Up
Find heavy 3 rep in 15 minutes

B. Weighted Dip

Find heavy 3 rep in 15 minutes

C. 8 Rounds of 1 min on / 1 min Off of:

10 Box Jump Overs 24/20 "
10 Kettlebell Swings 24/16 kg
then, in remaining time max effort Pull Ups

Slow is smooth, smooth is fast

Olympic Weightlifting: 20 November 2022

A. Snatch DL + Snatch Pull
4 x ( 1 + 1)

B. Muscle Snatch + Snatch Balance
3 x (2 + 2)
2 x (1 + 1)

C. Power Snatch into OHS

2 x (3)
2 x (2)

D. Snatch

Max Out