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WOD
07 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 October 2020

A. Bench Press
5 | 6 | 3"

note: Last Rep, Athlete to hold bar in locked out postion for 20 seconds

B. Muscle Up Technique Work

C. 8 minute AMRAP of:
2 Muscle Ups
8 Kettlbell Swings 32/ 24 kg

Power-Up

Powerlifting: 8 October 2020

A. Overhead Squat
3-5 | 1-3 | 3" in tempo 4-1-1-1

B. Deadlift
3 | 3-5 | 3" in tempo 4-1-1-1

C1. Dumbbell Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Barbell Row
3-5 | 6-10 | '90 in tempo 3-0-1-0

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DROP IT LIKE IT'S HOT
07 October 2020 | by CrossFit Amsterdam
WOD
06 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 October 2020

A. 18 minutes to establish a heavy 3 Rep Max of:
3 Hang Power Cleans

B. 2 Rounds for time of:
50 Wall Balls
50 Calorie Row
50 Alternating Dumbbell Snatch 22.5/ 15 kg

WOD
06 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD 6th October

A. Snatch Pull + Snatch Complex
8 | 1 | 90"

B. 12 minute AMRAP of:
32 Double Unders
8 Overhead Squats 60/40 kg
16 Toes to Bar

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DROP IT LIKE IT'S HOT
05 October 2020 | by CrossFit Amsterdam
WOD
04 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 October 2020

A. Back Squat 
6 | 3 | 2" in tempo 2-1-2-1

B. 6 minute AMRAP of:
10 Handstand Push Ups
15 Hang Power Cleans 40/ 30 kg
20 Box Jump Overs 24/ 20 

rest 2 minutes, then:

C. 4 minute AMRAP of:
5 Handstand Push Ups
10 Hang Power Cleans 50/ 40 kg
15 Box Jump Overs 24/ 20

WOD
03 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 October 2020

6 Rounds of 3 minutes on/ 3 minutes off, of:
12 Cal Ski Erg
6 Double Dumbbell Box Step Over
12 Wall Balls 20/ 14 lbs

WOD
02 October 2020 | by CrossFit Amsterdam

better together...

BUDDY WOD: 3 October 2020

Buddy Saturday!

In Groups of 3 athletes 35 minute AMRAP:

10 Rope Climbs
20 Partner Burpees
30 Handstand Push Ups
40 Partner Burpees
50 Deadlifts 100/ 85 kg
60 Partner Burpee


note: One partner Running 400 m at a time

Just lift odd shit

Strongman: 3 October 2020

A. Power Clean & Push Press
Find your best set

B. Back Squat
5 | 2 | 2" in tempo 4-1-X-1 @ 85%

C. Buddy WOD, Double & Heavy DT
10 Rounds for time of:
- 12 Deadlift
- 9 Hang Power Cleans
- 6 Jerks

note: weight is 80% of A

our monthly hero... The community has chosen:

Benchmark: BOWEN

We'll be kicking of at 14:25 h!

"BOWEN"
3 Rounds For Time of:
800 meter Run
7 Deadlifts (275/185 lb)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (1.5/1 pood)
20 Box Jumps (24/20 in)

For the kettlebell thrusters, do 7 per arm (14 total) per round.

MEMBER OF THE MONTH
02 October 2020 | by CrossFit Amsterdam

COACH OF THE MOMENT

COACH: FABIEN

The best Frenchie we know!
Our dear friend and Weightlifting Coach, Fabien! We love his style of coaching and how he is with our athletes. Fabien knows a lot and really knows how to help you improve your skills. He has a trained eye for movement and teaches our Weightlifting classes like no other. If you haven't met him yet, it's time you sign up on Wednesday nights.

WOD
01 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 October 2020

7 rounds each for time of:
24 Calorie Row
12 Thruster 40/ 30 kg
6 Bar Muscle Up/ 9 Chest to Bar Pull Ups

note: Rest 1 minute between rounds

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