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WOD
15 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 16 March 2019

A. Warm up and Skill work on:
Snatches and Rope Climbs

B. For time in teams of 3 ( TC 35 minutes )
120 Power Snatches 35/25 kg
120 Box Jump-overs 24/20 inch
12 Rope Climbs
90 Power Snatches 40/30 kg
90 Box Jump-overs 24/20 inch
9 Rope Climbs
60 Power Snatches 50/35 kg
60 Box Jump-overs 24/20 inch
6 Rope Climbs
30 Power Snatches 60/45 kg
30 Box Jump-overs 24/20 inch
3 Rope climbs

Male female teams can use 2 Bars and 2 boxes

WOD
14 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 15 March 2019

A. Crossfit Games Open 19.3

THIS IS IT

Benchmark: "CrossFit Games Open 19.4"

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Benchmark: "CrossFit Games Open 19.4"

PHOTOS
14 March 2019 | by Jarno

The Open

Pics of 19.3

The third one is in the books!"Strictly speaking that was unexpected!" For Time:200 foot Dumbbell Overhead Lunges (50/35 lb)50 Dumbbell Box Step-Ups (24/20 inch)50 Strict Handstand Push-Ups200 foot Handstand Walk Time Cap: 10 minutes

WOD
13 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 14 March 2019

A. Bench Press
8 minutes to find your 5 RM

B. Bench Press
3 | ME | 3" @70% of your 5 RM

C. For time ( TC 35 minutes )
10-15-20-25-30-25-20-15-10 reps of:
Calories on the  Ski-erg
Double Unders

note:
- perform 5 Shuttle Sprints ( 10 m. ) at the end of each set of Double Unders.
- RX Double Unders must be unbroken. Every trip on the Doubles is a 200 m. Run penalty, performed immediatly.

LET’S GET PHYSICAL

Powerlifting: 14 March 2019

A. Deadlift
5 | 5 | 3” in tempo C-1-1-1

B1. Dumbbell Bench Press
3 | 8 | '60 in tempo C-0-1-0

B2. Dumbbell Row
3 | 8L + 8R | '60 in tempo C-0-1-0

C1. Kettlebell Box Step-Up
3 | 8L + 8R| 0”

C2. Box Dips
3 | 12 | '60

CFA, CrossFit Amsterdam, Community, best community ever, grouppic, amsterdam, crossfit
NEWS
13 March 2019 | by Dustin

The CrossFit Open Recap 19.3

Strictly speaking that was unexpected!

Friday the 8th of March, the dedicated and brave souls of the realm gathered once again to undertake another CrossFit Open workout.  This time armed with the knowledge that what lay waiting in front of them wasn’t the White walkers and the Night King (Dave Castro), but strict Handstand Push-ups. ...

WOD
12 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 13 March 2019

A. Skill Bar Muscle-up ( jumping Bar Muscle-up )

B. 12 minute EMOM of:
Odd: 18/ 14 calorie Row
Even: 40 sec. Bar Muscle-up ( practice )

note: Athletes may choose their number of Bar Muscle-ups

C. 4 Rounds for quality of:
1 minute Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 minute rest between rounds

quote crossfit amsterdam, crossfit motivationcrossfit athlete, crossfit, crossfitamsterdam, amsterdam, 020, oudzuid, theopen,
DROP IT LIKE IT'S HOT
12 March 2019 | by Jarno
WOD
11 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 12 March 2019

A. 15 minute to find your daily max on the following Complex:
1 Power Snatch
1 Hang Squat Snatch
2 Overhead Squats

B. For time
21-15-9 reps of:
Calorie Row
Front Squats 40/30 kg

into, 15-12-9 reps of:
Calorie Ski-erg
Overhead Squat 40/30 kg

into, 12-9-6 reps of:
Bar-facing Burpees
Power Snatches 40/30 kg

LET’S GET PHYSICAL

Powerlifting: 12 March 2019

A1. Shoulder Press
3 | 5 | '60 in tempo 1-0-1-0

A2. Pull-Up
3 | 5 | '60 in tempo 1-0-1-0

Breathing Squats Training
B1. Back squat
2 | 20 | 0” in tempo 4-0-X-1 @10RM

B2. Pull-Over
2 | 10 | 5-8” in tempo 3-0-X-1 @20RM

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
11 March 2019 | by Jarno
WOD
10 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 11 March 2019

A. 14 minute EMOM of:
Odd: 8 Dumbbell Rows ( 8L + 8R )
Even: 8 Dumbbell/ Kettlebell strict Presses

Related: Double Kettlebell Military Press by Mike Stehle

B. Skill/Technique Toes to bar

C. 10 minute AMRAP of:
8 Burpee Box Jump-overs 24/20 inch
3 Toes to Bar

note: add 3 Toes to Bar every round

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