WOD
06 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 September 2021

A. 10 min empty Barbell drils

B. Snatch Complex of:

1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch

C. 10 minute EMOM, of: 
2 Squat Snachtes

D. Accessory Work; 
Static core holds (plank holds/ hollow holds/ arch holds e.a.)

Power-Up

Powerlifting: 7 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Dumbbell Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3

C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Standing Dumbbell Press 3 | 10L+10R | '60