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WOD
18 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 July 2020

A. Weighted Elevated Front Foot Split Squat
5 | 8 | 2"

B. 3 Rounds of 5 minutes on/ 5 minutes off, of:
15 Cal Ski Erg
15 Push Ups

get comfortabele with the uncomfortable…

Mobility: 19 July 2020

Every Thursday from 20:45 - 22:00 h. 
And bi-weekly on Sunday’s from 10:00 - 11:00 h. 

WOD
17 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 July 2020

Buddy WOD Saturday! 

34 minute AMRAP of:
13 Push Ups
5 Deadlifts 100/ 70 kg
13 Box Jumps
5 Bar Muscle Ups
13 Plate Overhead Lunges 20/ 15 kg

note: Modified CrossFit Benchmark WOD Mcghee

Just lift odd shit

Strongman: 18 July 2020

A. Turkish Get-up
5 | 3L+3R | '90

B. Back Squat
3 | 3-5 | 3" in tempo 3-1-1-1

C. Buddy WOD
42-15-9 Reps of:
- Kettlebell Snatch L 24/ 16kg
- Kettlebell Snatch R 24/ 16kg
- Sandbag Squats

WOD
16 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 July 2020

5 rounds for time of:
12 Hang Power Clean and Jerks 50/ 35 kg
9 Thrusters 50/ 35 kg
6 Power Snatches 50/ 35kg
400 m Run

WOD
15 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 July 2020

A. Bench Press
5 | 8 | 3"

B. 5 rounds of 2 minutes on 2 minutes off, of:
20 m Sled Drag
15/ 10 Push Ups

note: Athlete to work in pairs and weight to be heavy

Power-Up!

Powerlifting: 16 July 2020

A. Front Squat
3 | 3-5 | 3" in tempo 3-1-1-1

B. Bench Press
3-5 | 3-5 | 3" in tempo 3-1-1-1

C. Deadlift
3 | 3-5 | 3" in tempo 3-1-1-1

get comfortabele with the uncomfortable…

Mobility: 16 July 2020

Every Thursday from 20:45 - 22:00 h. 
And bi-weekly on Sunday’s from 10:00 - 11:00 h. 

Quote, Fitness motivation, Fit Quote, quote of the day, CFA, CrossFit, CrossFit Amsterdam, Amsterdam, Oudzuid, Karperweg39, Gym Amsterdam, 020
DROP IT LIKE IT'S HOT
15 July 2020 | by CrossFit Amsterdam
WOD
14 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 July 2020

A. Squat Clean - 2 second pause in the bottom
6 | 3 | 2"

B. 16 minute Fight Gone Bad Style for Max Reps of:
1. Hang Squat Cleans 40/ 30 kg
2. Shoulder to Overhead 40/ 30 kg
3. Ski Erg for Calories
4. Rest

Started from the PVC...

Oui Lift: 15 July 2020

Weightlifting Wednesday from 17:30 18:30 and from 18:30 - 19:30 h. 
With our favorite Frenchie! Coach Fabien. 

CrossFit Athlete, Athlete, CrossFit, CFA, Amsterdam, CrossFit Amsterdam, 020, Mokum, Gym Amsterdam, Karperweg39, CrossFit in Amsterdam, CrossFit Photography, Pix_RxCrossFit Athlete, Athlete, CrossFit, CFA, Amsterdam, CrossFit Amsterdam, 020, Mokum, Gym Amsterdam, Karperweg39, CrossFit in Amsterdam, CrossFit Photography, Pix_Rx
DROP IT LIKE IT'S HOT
14 July 2020 | by CrossFit Amsterdam
WOD
13 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 July 2020

A. Push Press
5 | 6 | 2"

B. 4 Rounds for time of:
500/ 400 m Row
75 Double Unders
15 Lateral Burpees over the Rower

It’s Gymnasty

Gymnastics: 14 July 2020

A. Ring Swing
4 | 3 | 1"

B. False Grip hold
3 | ME | 2"

C. Ring Row
3 | 5-8 | 2"

D. Dips
3 | 5-8 | 2"

Power-Up

Powerlifting: 14 July 2020

A. Power Clean
5 | 3 | 3"

B. Back Squat
3-5 | 3-5 | 3" in tempo 3-1-1-1

C. Shoulder Press
3-5 | 3-5 | 3" in tempo 3-1-1-1

WOD
12 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 July 2020

A. Back Squat 
5 | 7 | 3" in tempo 3-1-3-1

B. 2 x 6 minute AMRAP's, ascending in Reps 3,6,9,12..., of:
Wall Balls
Pull Ups

note: 2 minutes rest between sets

BENCHMARK
11 July 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 12 July 2020

"Jerry"

For time:
1600 m Run
2000 m Row
1600 m Run

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