WOD | 19.04.2018
AMRAP In 20 Minutes W/Partner
6 Man Makers 22.5/15kg
12 Chest To Bar Pull Ups
18 Box Jumps
StrengthWOD | 19.04.2018
Front Squats
3-3-3-3-3 Tempo 42X1, AHAP.
AMRAP in 2’30”
Goblet Squats 24/16kg
When time left
Bicep Curls
2 sets of max reps
Oly WOD Amstel:
1) High hang clean + jerk (3sec pause on catch)
5 x 3 @ 75%
2) Clean shrug pull
5 x 3 @ 135%
3) Turkish get up
3 x 2/arm @ AHAP
4) Homework:
3 x 3 Front squat @ 85%
CrossFit Lite:
Focus
Handstand hold
Medicine Ball Clean
AMRAP (As Many Rounds As Possible)
in 11′ of
20″ seconds Handstand Hold
10 Medicine Ball Cleans
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