WOD | 19.04.2018

WOD | 19.04.2018

AMRAP In 20 Minutes W/Partner
6 Burpee clean and jerks (burpee with push up)
12 Chest To Bar Pull Ups
18 Box Jumps

☆ men use a 50kg Barbell
woman use a 35kg Barbell

StrengthWOD | 19.04.2018
Front Squats
3-3-3-3-3 Tempo 42X1, AHAP.

AMRAP in 2’30”
Goblet Squats 24/16kg

When time left
Bicep Curls
2 sets of max reps

Oly WOD Amstel:

1) High hang clean + jerk (3sec pause on catch)
5 x 3 @ 75%

2) Clean shrug pull
5 x 3 @ 135%

3) Turkish get up
3 x 2/arm @ AHAP

4) Homework:
3 x 3 Front squat @ 85%

CrossFit Lite:

Focus
Handstand hold
Medicine Ball Clean

AMRAP (As Many Rounds As Possible)
in 11′ of
20″ seconds Handstand Hold
10 Medicine Ball Cleans

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