WOD
02 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 August 2021

A1. 1 Clean Pull + 1 Hang Squat Clean + 2 Squat Cleans 6 | 1 | 2"

B. 5 rounds for 2 minutes on/ 2 minutes off, of:
8 Double Dumbbell Devils Press
then max effort Ski Erg Calories

Power-Up

Powerlifting: 3 August 2021

A. Snatch Pull 5 | 3 | 2"

B. Back Squat 
2-4 | 6-10 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press 
3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90

It’s Gymnasty

Gymnastics: 3 August 2021

A. Strength Conditioning / Push-Pull Strength work
On every 30 seconds 6 rounds (17 minutes total:
0-30 sec.: 1-3 Strict Pull-ups
30-60 sec.: 1-3 Strict HSPU (scale parallete push-ups) 
60-90 sec.: 3 Strict Toes to Bar
90-120 sec.: 3-5 Strict (Ring) Dips

note: rest 60 seconds between sets. 

B. Spend 5-10 minute working on your Kipping/Butterfly Technique

C. WOD
10...1 Kipping Chest to Bar (scale 1: Kipping Pull Ups, scale 2: Pull to eye height)
3 Wall Walks after every round 

Timecap 12 minutes