WOD
04 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 May 2022

A. Floor Press 3 | 8 | '90

B. Bench press
3 | 3-5 | 3"

C. Complete as many reps as possible in 21 minutes of:

Run 400/200/100 meters
Max-rep strict pull-ups

Each time you break a set of pull-ups, complete a run.
From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.

It’s Gymnasty

Gymnastics: 5 May 2022

SKILL
4 sets of
20/15 cal row
max reps ring MU/ bar MU (unbroken set)
scale* pull up/ chest to bar

Rest 1min after every set


STRENGTH
3 sets of
3 ring pull ups (false grip)
3 ring dips
30'' L-sit hold after each set

Rest 90sec between sets

G-WOD
12' AMRAP of:
2 strict HSPU
4 rope climbs
8 TTB

Power-Up

Powerlifting: 5 May 2022

A. Deadlift 3 | 3-5 | 3"

B. Bench Press

2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM

C1. Bulgarian Split Squat 
3 | 3-5 | '90
C2. Single Leg Hip Trust 3 | 3-5L/R |'90

D1. Parallettes Push-ups 
3 | 8-12 | '90
D2. Ring Row 3 | 8-12 | '90