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WOD
25 June 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 26 June 2019

A. 6 minute EMOM of:
1 Snatch High Pull + 1 Hang Snatch + 1 Snatch

B. 6 minute EMOM of:
1 Hang Snatch + 1 Snatch

C. 6 minute EMOM of :
1 Snatch

D. Weighted Push-ups
5 | 10 | '90

E. Tabata Hollow-holds

F. Tabata Sit-ups

WOD
24 June 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 25 June 2019

5 Sets of maximum effort on:
A1. Handstand Wall-holds
A2. Dead Hang hold on the Pull-up Bar (in perfect hollow-hold position)

rest 2 minutes

B. 20 minute EMOM of:
1st minute: ME Wall Balls 20/14 lbs
2nd minute: ME Kettlebell Swings 24/16 kg
3rd minute: ME Cal Row
4th minute: Rest

It’s Gymnasty

Gymnastics: 25 June 2019

A. Band Pull Down (in Hollow Body)
3 | 10 | '60

B. Kipping Practice with pause
5 | 3 | '30

C. Bar Muscle-Up transition drill
4 | 2 | '60

D. Bar Muscle-Up Practice
5 | 3 | '60

E. Strict Ring Pull-ups
2-4 | 8-12 | '90

Power-Up

Powerlifting: 25 June 2019

A. Back Squat
3-5 | 1-3 | 3” in tempo C-0-X-1

B1. Bench Press
3-5 | 6-10 | 2” in tempo C-0-X-1

B2. Seal Row
3-5 | 6-10 | 2” in tempo C-0-1-0

C. Sandbag Squat
4 | 10 | ‘90

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
24 June 2019 | by Jarno
WOD
23 June 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 24 June 2019

A. 12 minutes to establish a heavy lift for the day
3 Hang Power Clean + 3 Push Jerks

B. For time:
30 Dumbbell Alternating Snatches 22.5/15 kg
15 Burpee Box Jump-overs 24/20 inch
20 Dumbbell Alternating Snatches 22.5/15 kg
15 Burpee Box Jump-overs 24/20 inch
10 Dumbbell Alternating Snatches 22.5/15 kg
15 Burpee Box Jump-overs 24/20 inch
1000 m Row

WOD
22 June 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 23 June 2019

Buddy WOD

35 minutes AMRAP of:
400 m Buddy-Run
30 Double Kettlebell Clean and Jerk 24/16 kg 
20 Goblet Squat 24/16 kg
10 Burpee Pull-ups

WOD
21 June 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 22 June 2019

Box closed.

We're off to the APGS for SWAT obstacle training!

Just lift odd shit

Strongman: 22 June 2019


"We're off to APGS for the SWAT obstacle course training"

Nutrition, food, foodbasics, crossfitnutrition, carbs, protein, fats
NEWS
21 June 2019 | by Marlene

Let’s talk about Supplements! It’s a very tricky topic. Most of you know that we can all use a little help from supplements these days. No matter if you train or not, usually the food in our diet doesn’t contain a sufficient amount of vitamins and minerals and we need to supplement...

WOD
20 June 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 21 June 2019

A. 5 minutes EMOM of:
1 Snatch Pull
1 Power Snatch

B. 5 minutes EMOM of:
1 Hang Power Snatch
1 Squat Snatch

C. Power Snatch
5 | 1 | rest as needed

D. Squat Snatch
5 | 1 | rest as needed

WOD
19 June 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 20 June 2019

A. Warm-up for the workout

"Rene "
B. 7 rounds
400 meter Run
21 Walking lunges ( each legg )
15 Pull Ups
9 Burpees
If you have a 20-lB. weight vest were it.

Power-Up

Powerlifting: 20 June 2019

A1. Press
5 | 5 | 2” C-0-X-1

A2. Pull-up
5 | 5 | 2” C-0-X-1

B. Back Squat
Overload Stripping Method
2 | 60 | 5-8” C-0-C-0

WOD
18 June 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 19 June 2019

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

note: 1 minute rest between rounds

B. 3 rounds of:
90 seconds AMRAP with an ascending ladder 2-4-6-8 etc. in reps of:
- Handstand Push-ups
- Hang Power Cleans 80/70/60 and 60/50/45 kg

90 seconds AMRAP with an ascending ladder 2-4-6-8 etc. in reps of:
- US Kettlebell Swings 32/24 kg
- Power Cleans 80/70/60 and 60/50/45 kg

Note: rest 90 seconds in between the AMRAP's

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