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WOD
09 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 10 March 2019

A. Clean Pulls
3 | 3 | '90

B. Push Jerk
3 | 2 | '90

C. 15 minute to find your daily max on the following Complex:
2 Squat Cleans
1 Hang Squat Clean
2 Push Jerks

D. 8 minute EMOM of the Complex mentioned in Part C:
1 Complex @80%

WOD
08 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 9 March 2019

A. Skill/Tech work on the movements of part B.

B. Buddy WOD - 30 minute AMRAP of:
20 Strict Hand Stand Push-ups
30 Pull-ups
400 m. Buddy Run
40 Toes to Bar
20 Squat Cleans 80/55 kg
400 m. Buddy Run

LET’S GET PHYSICAL

Strongman: 9 March 2019


A. Power Snatch
3-5 | 2 | 2”

B. 10 minute EMOM of:
odd minute: 15 Sandbag Squats AHAP
even minute: 5 Bench Presses @ 80% 1RM

C. 20 minute Buddy AMRAP of:
100 m. Sled Drag (Forward/ Backward) @ 3/4 of your Body Weight

WOD
07 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 8 March 2019

A. CrossFit Games Open 19.2

AMRAP in 20 minutes
Beginning on an 8-minute clock, complete as many reps as possible of:
- 25 Toes-to-Bars
- 50 Double-Unders
- 15 Squat Cleans (135/85 lb)
- 25 Toes-to-Bars
- 50 Double-Unders
- 13 Squat Cleans (185/115 lb)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes-to-Bars
- 50 Double-Unders
- 11 Squat Cleans (225/145 lb)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes-to-Bars
- 50 Double-Unders
- 9 Squat Cleans (275/175 lb)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes-to-Bars
- 50 Double-Unders
- 7 Squat Cleans (315/205 lb)

Time Cap: 20 minutes

THIS IS IT

Benchmark: "CrossFit Games Open 19.3"

The Open

Benchmark: "CrossFit Games Open 19.3"

PHOTOS
07 March 2019 | by Jarno

The Open

Pics of 19.2

That was the second one! Almost the perfect test of Fitness... AMRAP in 20 minutesBeginning on an 8-minute clock, complete as many reps as possible of:- 25 Toes-to-Bars- 50 Double-Unders- 15 Squat Cleans (135/85 lb)- 25 Toes-to-Bars- 50 Double-Unders- 13 Squat Cleans (185/115 lb) If completed bef...

WOD
06 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 7 March 2019

A. Re-Test your Press
Find your 1 RM

B. Re-Test your Push Press
Find your 1 RM

C1. 90 seconds AMRAP of:
10 Front Squats 50/35 kg
10 Handstand Push-ups

rest: 90 seconds

C2. 90 seconds AMRAP of:
35 Double Unders
10 Alternating Dumbbell Snatches 22.5/15 kg

rest: 90 seconds

note: repeat C1 and C2 for 3 rounds!

LET’S GET PHYSICAL

Powerlifting: 7 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

WOD
05 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 6 March 2019

A. Re-Test your Deadlift
Find your 1 RM

B. 25 minute EMOM of:
1st minute: 3 Rope Climbs
2nd minute: 15 Dumbbell Thrusters 22.5/15 kg
3th minute: 12 Handstand Push-ups
4th minute: 25 Ab Mat Sit-ups
5th minute: Rest

CrossFit, Open, The reebok CrossFit Open, 19.2, CrossFit Amsterdam, CrossFit Athlete
NEWS
05 March 2019 | by Dustin

The CrossFit Open 19.2 Recap

Almost the perfect test of fitness!

Heavy Squat Cleans we meet again. Friday the 1st of March, another open workout and in the spirit of CrossFit it was another repeat from previous years. Anyone who has done this workout previously knew the pain that was coming! Apparently your reward for getting fitter was an opportunity to do more...

WOD
04 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 5 March 2019

A. 4 Rounds for time of:
10 V-Ups
10 Toes Touch
10 Leg Raises

note: 1 minute rest between rounds

B1. Tech/ Skill work on the following Complex of:
1 Power Snatch
1 Squat Snatch

B2. 10 minutes to find your best Complex of B1.

C. Finisher for time:
20 Box Jumps
15 Box Overs
10 Burpee Box Jumps
5 Burpee Box Jump-overs

LET’S GET PHYSICAL

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

LET’S GET PHYSICAL

Gymnastics: 5 March 2019

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

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

C. Ring Dips
Transition from Box
3 | 5-8 | 3"

D. Pull-ups (weighted)
3 | 5-8 | 3"

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

LET’S GET PHYSICAL

WOD: 4 March 2019

A. Re-Test your Back Squat
Find your 1 RM

B. 6x 2 minute AMRAP of:
7 Wall Balls 20/14 lbs
7 Toes to Bar
7 Power Cleans 60/45 kg
7 Push Jerks 60/45 kg
7 Burpees over the Bar
Max calories Row

note: 2 minute rest between rounds, score is total calories Row

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