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
