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WOD
24 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 25 March 2019

A. 14 minutes EMOM of:
on the odd minutes: 8 Dumbbell Rows (8 L+8 R)
on the even minutes: 8 Dumbbell/ Kettlebell strict Presses

B. 10 minutes to find your daily Max on the following Complex:
1 High Hang Snatch
1 Hang Snatch
1 Full Snatch

C. 8 minutes EMOM of:
your Snatch Complex performed in B., now at 80%

WOD
23 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 24 March 2019

A. Movement standards for the WOD

The Seven
B. 7 Rounds for time
7 Handstand push ups
7 Thrusters 60/45
7 Knees to elbows
7 Deadlifts 110/75
7 Burpees
7 Ketllebell Swings 32/24
7 Pull ups

WOD
23 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 23 March 2019

A. Skill/ Tech work on:
Dumbbell Push Press
Sandbag over the Shoulder

B. Team WOD ( TC 40 minutes )
in teams of 3 pax.

150 1-Arm Dumbbell Push Press 25/20 kg ( Area 2 )
150 Sandbag over the Shoulder 65/45 kg ( Area 2 )
400 m. Sled Pull 70/50 kg ( Area 1 )

Note:
- start with a buy-in of 400 m. Buddy-Run
- on the 5th minute perform 50/35 calories on the Ski-erg
- on the 10th minute perform a 400 m. Buddy-Run
- on the 15th minute perform 50/35 calories on the Ski-erg
- on the 20th minute perform a 400 m. Buddy-Run
- on the 25th minute perform 50/35 calories on the Ski-erg
- on the 30th minute perform a 400 m. Buddy-Run
- on the 35th minute perform 50/35 calories on the Ski-erg

WOD
21 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 22 March 2019

CF Games Open 19.5

A. Morning Session: 19.4; for time:
3 rounds of:
10 Snatches
12 Bar-facing Burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 Bar Muscle-ups
12 Bar-facing Burpees

Note: Timecap of 12 minutes.

WOD
20 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 21 March 2019

A. 14 minute EMOM of:
on the odd minutes: 8 Dumbbell Rows (8L + 8R)
on the even minutes: 8 Dumbbell/ Kettlebell strict Presses

B. Skill/ Tech work on:
Kipping and Buttefly Pull-ups


C. 20 minutes EMOM of:
on the odd minutes: Row for Max calories for 30 sec.
for the remaining time perform an unbroken set of ME Pull-ups.
on the even minutes: rest

Score is nr. of calories on the Rower

LET’S GET PHYSICAL

Powerlifting: 21 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. Sandbag Squats
3 | 15 | ‘60

C2. Dips
3 | ME | '60

Crossfit Open 19.4, Avengers, Crossfit Amsterdam, News, Recap.
NEWS
20 March 2019 | by Dustin

Crossfit Open 19.4 Recap

Crossfit Amsterdam Infinity War - In time you will know what it’s like to lose.

“ I know what it’s like to lose. To feel so desperately that you’re right, yet to fail nonetheless. As lightning (snatches) turns the legs to jelly. I ask you to what end? Dread it, run from it, destiny arrives all the same. And now, it’s here. Or should I say, I am.” -...

WOD
19 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 20 March 2019

A. 15 minutes to find your heaviest Power Clean

B. 3 minutes AMRAP of:
85% of your heaviest Power Clean (found in part A.)

C. For time ( TC 20 minutes )
150 Double Unders
100 Med Ball Cleans 20/14 lbs
50 Plate Ground to OverHead 20/15 kg
25 Burpees over the Plate
400 m. Run with Plate

WOD
18 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 19 March 2019

A. 12 minutes EMOM of:
1st minute: 1 Legless Rope Climb
2nd minute: 10 V-ups
3rd minute: Max reps Push-ups

B. 3 minutes AMRAP of:
3-6-9-12 etc.
Overhead Squats 50/35 kg
Burpees over the Bar

3 minutes rest

3 minutes AMRAP of:
3-6-9-12 etc.
Front Squats 60/45 kg
Burpees over the Bar

3 minutes rest

3 minutes AMRAP of:
3-6-9-12 etc.
Back Squats 70/50 kg
Burpees over the Bar

LET’S GET PHYSICAL

Gymnastics: 19 March 2019

A. Ring Swing with Pull
4 | 5 | 1"

B. Muscle-ups; negative transition
3 | 5 | 3"

C1. Ring Dips
C2. Pull-ups (weighted)
3 | 5-8 | 3"

LET’S GET PHYSICAL

Powerlifting: 19 March 2019

A1. Dumbbell Press
3 | 5L + 5R | '60 in tempo 1-0-1-0

A2. Pull-up
3 | 8 | '60 in tempo 1-0-1-0

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

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

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

LET’S GET PHYSICAL

WOD: 18 March 2019

A. Wall Climbers
5 | 3 | '90

B. Handstand Hold
3 | '20 | 1"

C. Skill/ Tech work on:
Handstand Push-ups

D. 10 minute AMRAP of:
Ascending ladder 2-4-6-8-10 etc. reps of:
Handstand Push-ups
Hand-release Push-ups

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