WOD | 02.08.2018

Amstel:
AFAP (As Fast As Possible)
27-21-15-9
Wallballs 9/6kg
Sumo Deadlift High Pulls 35/25kg
Box Jumps
Push Presses 35/25kg
Cal Row

Buitenveldert:
AFAP (As Fast As Possible)
27-21-15-9
Wallballs 9/6kg
Sumo Deadlift High Pulls 35/25kg
Box Jumps
Push Presses 35/25kg
Double Unders (125-100-75-50)

CrossFit Lite:
Focus
Burpees
Pull Ups
Kettlebell Swings Russian Style

AFAP (As Fast As Possible)
5 rounds of
30″ sec of work, 30″ sec rest of
Burpees
Pull Ups
Kettlebell Swings

Oly WOD:
Strength block: Week 3 – Day 1

1) Behind neck push press (intermediate grip)
5 x 5 @ 52% of jerk

2) 1 Halting clean deadlift + 3 shrug pulls
5 x 1 @ 112% (of clean)

3) Tempo front squat
5 x 4 @ 60% (of clean) 5.3.1.1

Strength WOD
Last week that we’ll train for the testweek next week.
Week 9 Training 2
Back Squat
3 @ 70%
3 @ 80%
3 @ 95%
3 @ 95%
3 @ 95%