WOD | 22.07.2018

WOD | 22.07.2018

Oly WOD:
Strength block: Week 1 – Day 1

1) Tempo front squat
5 x 5 @ 55% (of clean) 5.3.1.1

2) Tempo shoulder press
5 x 5 @ 45% (of jerk) 5.3.1.3

3) 1 Halting clean deadlift + 3 shrug pulls
5 x 1 @ 105% (of clean)

Amstel:
“Nat Pak”
AMRAP 20
P 1: Swim (yellow buoy)
P 2: squat hold
P 3: max burpees

Score = total burpees

Buitenveldert:
“Schijn beDRIEgt”
AMRAP 20
P1: runs 200m
P2: KB hold farmers hold 2x 24/16
P3: Max snatch 42.5/30kg

Score = total snatches

CrossFit Lite:
Focus
Air Squats
Front Squats
Pull Ups
Ring Rows

EMOM for 14′
MIn 1: 10 Front Squats
Min 2: 10 Pull Ups