WOD
21 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 June 2021

A. For Quality!
7 sets of every two minutes on the two minutes: 

1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:

1st minute: Toes to Ring
2nd minute: Double Kettlebell Front Rack Walk
3rd minute: Echo Bike Calories
4th minute: Heavy Sled Drag

It’s Gymnasty

Gymnastics: 22 June 2021

Week 30

Power-Up

Powerlifting: 22 June 2021

A. Back Squat 3-5 | 3-5 | 3" in tempo 4-1-1-1

B1. Bench Press 
3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Barbell Row 3-5 | 10 | 2" in tempo 3-1-1-1

C1. Split Squat 
3 | 5L+5R | '90 in tempo C-1-1-1
C2. Yoke Press 3 | 10 | '90 in tempo C-1-C-1