WOD
28 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 July 2021

A1. Strict Press 5 | 6 - 8 | 0"
A2. Single Leg Dumbbell RDL 5 | 8L + 8R | 3"

B. Alternating 18 minute EMOM of:
1st minute: 45 sec Chin Hold over Bar
2nd Minute: 12/10 Cal Row
3rd minute: 45 second Handstand hold against wall
4th minute: 12/10 Cal Ski Erg
5th minute: Hanging Tuck Hold
6th minute: 10 x 10m Shuttle Runs

Power-Up

Powerlifting: 29 July 2021

A. Front Squat 1-3 | 5-8 | 3" in tempo 4-0-1-1

B. Deadlift 
1-3 | 5-8 | 3" in tempo 4-1-1-1

C1. Bench Press 
3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1