WOD
20 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 April 2022

A. Romanian Deadlift 3 | 8 -12 | 2"

B. 5 minute AMRAP of:

50 Double unders
5 Burpees

rest 3 minutes

7 minute AMRAP of:
15/12 cal row
10 sumo deadlift high pulls 40/30 kg

Power-Up

Powerlifting: 21 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 
10 | 3 | 2" (80-90-80% wave)

C1. Split Squat 
3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

It’s Gymnasty

Gymnastics: 21 April 2022

Skill/Tech work on:
RING MU practice
EMOMx 9 alt
1) 30'' low ring transitions
2) 30'' banded ring MU
3) 30'' jumping ring MU
Then 3 minutes to attempt ring MU

Strength:
12' EMOM
1) x strict TTB
2) x strict HSPU
3) 30'' L-sit hold on parallets
4) Rest

G-WOD:
2 ROUNDS FOR TIME
30 DU
2 legless rope climb
20m hsw / 20 attempts / 8 wall walks
3 rope climbs
30 DU
Rest 3' between sets