WOD
08 June 2022 | by CrossFit Amsterdam

sign-up through Mindbody

Saturday: SWAT Obstacle course!

This Saturday, the 11th, we're invited to the SWAT obstacle course of the Police Force in Amsterdam. 

You will learn how to overcome numerous obstacles lead by experienced coaches of the Police force. 
This will be a lot of FUN! 

You can join us by signing-up through our sign-up system, Mindbody.

We'll be gathering at the gate of APGS Amsterdam (link here) at 9:45h. And be kicking off at 10:00h. sharp. 
Bring your ID with you or else you aren't aloud on the facility. Also make sure to bring long socks and long tights (without zipper on the achilles/calves). 
We'll be finished around 12:00 h.
That's it! Looking forward to it. 

We'll be seeing you there! 

LET’S GET PHYSICAL

WOD: 9 June 2022

A. Split Squat 2 |8L+8R|'45 in tempo 2-1-2-1

B. Good mornings
3 | 8-12 | '90 in tempo 3-1-X-1

C. In Buddies sledwork...

24 minute AMRAP of:
2 minutes on ( 1 minute FW drag, 1 minute BW drag), 2 minutes off, for distance

Power-Up

Powerlifting: 9 June 2022

A. Muscle Clean + Strict Press 2 | 3-5 x 1+1 | '30 | 3" @ 90%1RM

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle

C. Bench Press

2 reps @ 80%1RM
1 rep @ 86%1RM
4+ reps @ 92,5%1RM

D. Sled Drag Back Ward

10 rounds, you go i go:
25m @ 1.25x BW