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DROP IT LIKE IT'S HOT
13 January 2020 | by CrossFit Amsterdam
WOD
12 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 January 2020

A. Snatch
10 | 2 | '90

B. 2 rounds for time of:
15 - 10 - 5 reps
Deficit Handstand Push Ups
Box Jump 30/24 inch
Bear Crawl

note: rest 3 mins after each set




WOD
11 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 January 2020

A. Front Squats
6 | 3 | 2" in Tempo 3 - 1- 3 - 1

B. 3 Rounds for time of:
40 m Double Dumbell Lunge
20 Burpees Over the Dumbell
20 V-Sit Ups


 

WOD
10 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 January 2020

Teams of 3 pax

For time:
120 Deadlifts 60/45 kg
600 m Run
90 Hang Power Cleans 60/45 kg
600 m Run
60 Push Jerks 60/45 kg
2 km Row
60 Push Jerks 60/45 kg
600 m Run
90 Hang Power Cleans 60/45 kg
600 m Run
120 Deadlifts 60/45 kg

Just lift odd shit

Strongman: 11 January 2020

A. Clean + Push Press
Find a heavy set

B. Front Squat
3 | 3-5 | 3"

C. 20min AMRAP of:
- 20 Devils Press 22,5/15 kg
- 20 Pull-ups
- 50 m Sled Drag Backwards @ BodyvWeight

WOD
09 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 January 2020

For time:

3 rounds of:
10 Power Snatches 50/35 kg
10 Box Jumps 24/20 inch

then perform 3 rounds of:
10 Thrusters 50/35 kg
10 Toes to Bar

then perform 3 rounds of:
10 Clean and Jerks 50/35 kg
10 Burpee Box Jump Overs

WOD
08 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 January 2020

A. 15 minute AMRAP in pairs of:
5 Muscle Ups
10 Sandbag over the Shoulder

note: Break up Reps anyway required

B. 3 mins on/1 min off for 4 rounds of:
Calorie Row

note: Athlete to use as a recovery row

Power-Up

Powerlifting: 9 January 2020

A. Power Clean
3-5 | 1 | 2" @ 80%

B1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

B2. Seal Row
3-5 | 6-10 | 2" in tempo 3-0-1-1

C2. Split Squat
3 | 10L+R | '60

C2. Dumbbell Press
3 | 10L+R | '60

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DROP IT LIKE IT'S HOT
08 January 2020 | by CrossFit Amsterdam
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DROP IT LIKE IT'S HOT
08 January 2020 | by CrossFit Amsterdam
WOD
07 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 January 2020

A. Deadstop Deadlift
5 | 8 | 3"

B. 4 rounds of 3 mins on/3mins off:
6 x 10 m Double Dumbbell Front Rack Lunge
16/12 Calorie Ski-Erg
then Max effort Push Ups in remaining time

WOD
06 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 January 2020

A. Pause Push Jerk:
6 | 6 | 3"

note: 3 sec pause in dip

B. 2 rounds for time of:
50 Air Squats
35 Calorie Row
20 Hang Power Snatches 50/35 kg

Power-Up

Powerlifting: 7 January 2020

A. Press
3-5 | 1-3 | 3" in tempo 3-1-X-1

B. Back Squat
3-5 | 6-10 | 3" in tempo 4-0-1-0

C1. Pull-up
1-3 | 8-12 | '90

C2. Dip
1-3 | 8-12 | '90

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