AKA – CrossFit AKA Amsterdam

Custom AKA WOD

Snatch Complex IIII

by Alexander KreugerWOD August 25, 2016August 29, 2016No Comments

A 10RM Push Press 10-10-10 B 3RFR: 1 min Push Press 52,5/35kg 1 min Wall Balls 9/6kg 1 min Box Jumps 1 min Rest

by Alexander KreugerWOD November 23, 2015December 12, 2015No Comments

A 3RM SNATCH GRIP DEADLIFT B For time: 21-15-9 Squat clean 50/37,5 kg HR push ups

by Alexander KreugerWOD November 21, 2015December 12, 2015No Comments

A 5RM BENCH PRESS B 3×12 weighted dips across C 3RFT 10 Burpee box jumps 400m run

by Alexander KreugerWOD November 20, 2015December 11, 2015No Comments

A EMOM10 odd 40 sec catch position hold rings (weighted) even 50 sec weighted plank B 5X5 BACK SQUAT ACROSS C 1km row for time

by Alexander KreugerWOD November 19, 2015December 11, 2015No Comments

For time: 1km row 75 burpees 50 box jumps 25 hang power clean 42,5/30 kg

by Alexander KreugerWOD November 18, 2015December 11, 2015No Comments

A Fran For time: 21-15-9 B 3×12 back rack lunges across C AKA core

by Alexander KreugerWOD November 17, 2015December 11, 2015No Comments

A 1RM JERK B 3×3 strict press @75%, 1min rest between sets C AMRAP5 6 cross TTB 50 DU

by Alexander KreugerWOD November 16, 2015December 10, 2015No Comments

A OTM10 3 Power Snatch @60% B MEXICANO EMOM10 1 Snatch 42,5/30 kg 3 Overhead squat 42,5/30 kg 5 diamond push ups

by Alexander KreugerWOD November 14, 2015December 10, 2015No Comments

5 RFT: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 1min rest