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WOD
30 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 October 2020

A. For quality: Kettlebell Turkish Get Ups
4 | 4L + 4R | 3"

B. Tabata of: Hollow Rocks

C. 3 rounds FGB Style of:
1st minute: Double Unders
2nd minute: Alternating Leg V-Ups
3rd minute: Wall Walk
4th mintue: SIngle DB/ KB Alternating Reverse Stepping Lunge
5th minute: Rest

Power-Up

Powerlifting: 1 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

WOD
29 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 September 2020

A. 14 minute window to find a heavy rep for the day of:
Power Clean

B. 8 minute EMOM Power Clean 80% of Part A
2 x Power Clean 80% of Part A

C. 4 Rounds of 2 minutes on/ 2 minutes off, of:
18/15 Cal Ski Erg
Max Effort Burpee Box Jump Over in remaining time

Started from the PVC...

Oui Lift: 30 September 2020

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

WOD
28 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 September 2020

A. Front Squat
7 | 3 | 2"

B. 4 Rounds for time of:
500 m/ 400 m Row
75 Double Unders 

It’s Gymnasty

Gymnastics: 29 September 2020

A. Ring Mussle-up attempts
5 | 1-3 | 3"

B. Work on your weakness
5 | ME | 2"

C. False Grip test
3 | ME | 2"

D. Handstand practice for 20 min

Power-Up

Powerlifting: 29 September 2020

A. Push Press
3-5 | 1-3 | 3" in tempo 3-1-X-1

B. Back Squat
3-5 | 3-6 | 3" in tempo 4-1-X-0

C1. Pull-up
5 | 5 | '60

C2. Dips
5 | 5 | '60

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DROP IT LIKE IT'S HOT
28 September 2020 | by CrossFit Amsterdam
WOD
27 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 September 2020

A. Complex of: 1 Snatch Pull + 1 Snatch + 2 Paused Overhead Squats
7 | 1 | 2"

B. 15 minute AMRAP, ascending in Reps (5,10,15,...) of:
DB Shoulder to Overhead R 22.5/ 15 kg
Box Jump Overs
DB Shoulder to Overhead L 22.5/ 15 kg
Toes to Bar

WOD
26 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 September 2020

A. Sumo Deadift
5 | 5 | 3"

B. 5 Rounds for time of:
15 Deadlift 70/ 50 kg
15 Pull Ups

WOD
25 September 2020 | by CrossFit Amsterdam

We're off.... Surfing @ Wijk aan ZEE!

BOX CLOSED! 26 September 2020

If you aren't joining us for Surfing, then your WOD is a 5 km Run! Have fun with that... 

Or we'll be seeing you at Wijk aan Zee, that is if you signed up of course.

BENCHMARK
24 September 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 25 September 2020

Crossfit Games Nasty Nancy

5 Rounds for time of:
500m Run
15 Overhead Squats 85/60 kgs
15 Bar Facing Burpees

WOD
23 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 September 2020

A. Bench Press
5 | 6 | 3"

note: last Rep, athlete to hold bar in locked out postion for 20 seconds

B. Technique Work on: Muscle Up 

C. 6 minute AMRAP of:
3 Muscle Ups
12 Air Squats

Power-Up

Powerlifting: 24 September 2020

A. Snatch Grip Deadlift
5 | 2 | 2" in tempo 3-1-1-1

B. Shoulder Press
3 | 5 | 3" in tempo 2-1-X-1

C1. Split Squat
3 | 10 | 2" in tempo C-1-1-1

C2. Push-ups
3 | 6-10 | 2" in tempo C-1-1-1

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DROP IT LIKE IT'S HOT
23 September 2020 | by CrossFit Amsterdam
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