WOD | 12.07.2018

Amstel:
A.
Complete As Many Rounds As Possible In 7 Minutes Of:
200m Row
50 Double Unders

B.
15 Min Of Gymnastic Skill Training:
Hand Stand Walking

Buitenveldert:
A.
Complete As Many Rounds As Possible In 7 Minutes Of:
12 Sumo Deadlift High Pulls 30/20kg
50 Double Unders

B.
15 Min Of Gymnastic Skill Training:
Hand Stand Walking

CrossFit Lite:
Focus
Planking/side planking/hollow body
Sumo Deadlift High Pull
Pull Ups

AFAP (As Fast As Possible)
20-15-10-5 reps of
Sumo Deadlift High Pull
Pull Ups/Ring Rows

Strength WOD;
Week 6 Training 2
Box Squats
2-2-2-2-2-2-2-2-2-2-2-2 (10×2)
@60%

NOTE! Homework, because upcoming Saturdays StrengthWOD can not take place in the box you can do this Friday or Monday. It’s the same (or almost the same) StrengthWOD as last Tuesday. So try to do that one twice in one week.

Week 6 Training 3
Back Squats Negatives
1-1-1-1-1-1-1-1 (8×1)
@105% 1RM
@115% if you did last Tuesday’s StrengthWOD

Control the way down. Slow it down. Try to go for 4″sec. @B’dert, 2 partners will assist you, no dropping. @Amstel, you could drop the Bar behind you.

Oly WOD:
Find either 1RM snatch or 1RM clean and jerk