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MEMBER OF THE MONTH
05 March 2020 | by CrossFit Amsterdam

Rutger van Lieshoud

Member of the Month

Member since November 2018


One of the coolest cats in the gym.  Swapping between 9am and the lunchtime classes this guy always comes in with a smile, doesn't matter how he is feeling from the activities the night before.  A very smooth mover who is always up for a chat with the coaches.

He has improved in leaps and bounds over the last year and is an absolute pleasure to coach.

WOD
04 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 March 2020

A. 18 minutes to establish a 2 Rep Max for:
Farmers Handle Deadlift

B. 16 minute AMRAP of:
15 Ring Rows Feet Elevated
15 Cal Ski Erg
15 Ring Dips
15 Alternating Dummbell Snatch 22.5/15 kg

note: this is for quality

Power-Up

Powerlifting: 5 March 2020

A. Bench Press
3-5 | 1-3 | 3" in tempo 3-0-1-1

B. Deadlift
3 | 5-8 | 3" in tempo 4-0-1-1

C. Split Squat
3 | 10 | 3" in tempo C-1-1-1

D1. Arnold Press
3 | 10 | '60

D2. Ring Row
3 | 10 | '60

WOD
03 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 March 2020

A. 6 rounds of a 90 seconds EMOM of:
2 Snatch Pull + 1 Snatch

B. 2x 7 minute AMRAP of:
5 Power Snatches 50/35 kg
7 Toes to Bar
9 Box Jumps

note: 4 minutes rest between sets

WOD
02 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 March 2020

A. Push Press
5 | 8 | 2"

B. 4 rounds for maximum meters Rowed:
90 secs Hard
90 secs Easy
45 secs Hard
45 secs Easy
2 mins rest

Power-Up

Powerlifting: 3 March 2020

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-0-1-1

B1. Press
5 | 5 | 2"

B2. Pull-up
5 | 5 | 2"

C1. Good Morning
3 | 10 | '90 in tempo 3-1-1-1

C2. Parallettes Push-up
3 | 10 | '90 in tempo 3-1-1-1

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
02 March 2020 | by CrossFit Amsterdam
WOD
01 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 March 2020

A. 8 rounds of a 90 seconds EMOM:
Clean Pull + Squat Clean + Hang Clean

B. For time of 27-21-15-9 of:
Front Squat 50/35 kg
Bar Facing Burpee

WOD
29 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 March 2020

A. Snatch Balance
8 | 3 | 2"

B. 3 rounds of 3 minutes on/ 3 minutes of:
3x 10m Double Dumbbell Front Rack Lunges
20 Double Dumbbell Push Presses
Max Effort Sandbag over the Shoulder in remaining time.

WOD
28 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 February 2020

In Pairs 36 min AMRAP of:
50 Power Snatches 60/40 kg
50 Burpee Box Jump Over 24/20 inch
50 Toes to Bar
50 Clean and Jerks 60/40 kg
50 Handstand Push Ups

note: 1 Athlete to be Running 400 m at a time.

Just lift odd shit

Strongman: 29 February 2020

A. Muscle Snatch
- Find heavy rep in 15 min

B. Snatch Push Jerk
5 | 3 | 2"

C. Strip Squat:
- Perform 60 Back Squats
- Start with your 5RM
- Strip 5-10% just before failure

WOD
27 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 February 2020

For time of 21 - 15 - 9 reps of:
Wall Balls
Chest to Bar
Thruster 50/35 kg
Box Jumps 24/20 inch
Kettlebell Swings 24/16
Power Clean 50/35 kg

note: RX + 32/24 kg Kettlebell

WOD
26 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 February 2020

A. Alternating Leg Barbell Box Step Up
6 | 10 | 2"

B. 4 rounds for time of :
75 m Bear Crawl
20 V-up Sit Ups
5 Bar Muscle Ups

Power-Up

Powerlifting: 27 February 2020

A. Snatch Grip Deadlift
3-5 | 3-5 | 3" in tempo 4-1-1-1

B. Front Squat
4 | 2 | '90 in tempo 4-0-X-1

C1. Bench Press
3-5 | 3-5 | '60 in tempo 3-0-1-1

C2. Ring Row
3 | 10 | 2" in tempo 3-0-3-0

D. Press
3 | 5 | 3" in tempo 3-0-3-0

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