backsquat – CrossFit AKA Amsterdam

Custom AKA WOD

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 10, 2015December 10, 2015No Comments

A EMOM10 odd 7 strict pull ups even 7 TTB B 3RM CLOSE GRIP BENCH PRESS 3-3-3-3-3 C TABATA push ups 8×20 sec 10 sec rest burpees 8×20 sec 10 sec rest

by Alexander KreugerWOD August 29, 2015August 23, 2015No Comments

A 3RM Back squat B Speedo EMOM10 3 box jumps 4 burpees 5 squats after 10 min, last man standing, add every minute 1 rep to all movements

by Alexander KreugerWOD August 4, 2015August 2, 2015No Comments

For time: 5km run

A 5RM Back squat B 3RFT 6 weighted pistols 24/16 kg 14 strict pull ups