WOD | 18.08.2018

WOD | 18.08.2018

Amstel:
AFAP (As FAR As Possible)
Row for distance in 7 minutes
– 1 Min Rest
AMRAP (As Many Reps As Possible) in 5 Min
Walking Lunges
-1 Min Rest
AMRAP in 3 Minutes
Push Jerks 60/40kg

Buitenveldert:
AFAP (As FAR As Possible)
Run for distance in 7 minutes
– 1 Min Rest
AMRAP (As Many Reps As Possible) in 5 Min
Walking Lunges
-1 Min Rest
AMRAP in 3 Minutes
Push Jerks 60/40kg
.

Strength WOD:

Dumbell Press
20-20-20-20

Barbell Ab Mat Sit Ups
10-10-10-10
Go heavy and keep the barbell directly above the shoulders
With feet support

GHD Back Extension
20-20-20-20

Dips
10-10-10-10
.

CrossFit Lite:
Focus
Core
Burpees
Knee Raisers

3 rounds for time
50 Walking Lunges
25 Knee Raisers
10 Burpees

Oly WOD:
Strength block: Week 5 – Day 2

1) Snatch balance
5 x 3 @ 76% (of snatch)

2) Snatch grip barbell pullovers
5 x 5 @ RPE 5

3) Tempo front squat
5 x 3 @ 66% (of clean) 5.3.1.1