WOD
21 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 January 2023

A. 15 minutes to Find Heavy 3 rep Weighted Dip

B. Weighted Dip
4 | 3 | 2" @ 80-90% of Part A

C. 10 minute AMRAP of
10 Deficit Handstand Push Up
10 Toes to Ring or 5 Ring Muscle Ups
10 A Jumps/Plate Jumps

Slow is smooth, smooth is fast

Olympic Weightlifting: 22 January 2023

Here we fucking go!

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

B. Muscle Snatch + Snatch Balance 4 x (2 + 2)

C. Power Snatch into OHS 4 x 3

D. Snatch Max Out