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CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
LET’S GET PHYSICAL
WOD: 26 April 2022
A1. Dumbbell Bench press 3-5 | 8-12 | 0
A2. Gorilla rows 3-5 | 8-12 | 3"
B. 5 rounds for time of:
200 m Run
10 Burpees
It’s Gymnasty
Gymnastics: 26 April 2022
Skill/ Tech work:
6' EMOM
1) 3-10 bar MU
2) 3-10 strict hspu
3' rest
6' EMOM
1) 10-20 chest to bar
2) 10-20 kipping hspu
Strength work
3 rounds of
30" top of the ring hold
30" bottom of the ring hold
30" false grip hang
G-WOD
In teams of 3, work rest 1:3
CHIPPER FOR TIME
30 cal row - 30 TTB - 15 BBJO
20 cal row - 20 TTB - 15 BBJO
10 cal row - 10 TTB - 15 BBJO
TC 16'
Power-Up
Powerlifting: 26 April 2022
A. 3-Position Snatch Build up in 20 min
B. Back Squat/ Front Squat*
8/5 reps @ 65/60%
8/5 reps @ 70/70%
6/5 reps @ 80/75%
6/5 reps @ 85/80%
* First all Back Squat Sets, Then Front Squat
C1. Pull-up 3 | 6-10 | '90
C2. Dip 3 | 6-10 | '90
THE COMPLETE ARCHIVEWOD'S ONLY
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WOD: 10 June 2022
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
