WOD
07 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 June 2021

A. 2 Snatch Pull + 1 Power Snatch 8 | 1 | 90"
Note: Focus is on quality Movement

B. 16 minutes Fight Gone Bad Style; 1 minute on, 15 secs off, of:
1st Minute: Ring Dips/Push Ups
2nd Minute: Wall Walk
3rd Minute: Echo Bike Calorie
4th Minute: Double Kettlebell Front Rack Carry

POWER-UP

Powerlifting: 8 June 2021

A. Back Squat 3-5 | 3-5 | 3" in tempo 4-1-1-1

B1. Bench Press 3-5 | 3-5 | 0" in tempo 3-1-1-1
B2. Ring Row 3-5 | 10 | 3" in tempo 3-1-1-1

C1. Split Squat 3 | 5L+5R | '90 in tempo C-1-1-1
C2. Seated Arnold Press 3 | 5L+5R | '90 in tempo C-1-1-1

IT’S GYMNASTY

GYMNASTICS: 8 June 2021

Tech/ Skill work on
Weighted Chin-up
Ring strength

Strength work
Butterfly/Kipping progression
Jumping Bar Muscle up

Conditioning
10 rounds for time of:
20 Double unders
3 Pullups/Chest2Bar/Bar MU