WOD | 21.04.2018

With A Running Clock..
AMRAP In 5 Minutes:
50 Wall Balls Buy-In
12 Dips, 12 Burpees

… Rest 5 Min

AMRAP In 5 Minutes:
35 Wall Balls Buy-In
10 Pistols (alt.), 10 Sit Ups

… Rest 5 Min

AMRAP In 5 Minutes:
20 Wall Balls Buy-In
8 Toes To Bar, 8 KB Swings 24/16kg

CrossFit Lite:

Focus
Walking Lunges
Burpees
Knee Raisers

3 rounds for time
60 Walking Lunges
30 Knee Raisers
15 Burpees

Oly WOD Amstel:
1) High hang snatch
5 x 3 @ 77-80%

2) Snatch balance
5 x 3 @ 85% of snatch 1RM

3) High hang snatch pull
5 x 3 @ 135%

4) Homework:
5 x 5 per arm single arm press @ AHAP

StrengthWOD | 21.04.2018 (Amstel)

Hip extension
3×25
Back Extension
3×25

Front Squats
10-10-10-10 @65% of 1rm OR 5kg heavier then 12.04.2018

Extra if time left:
2x
Max reps unbroken – Banded tricep extension
*every rep 1 second extension hold
Max reps unbroken – Barbell Curls