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WOD
29 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 August 2019

A. Strict Press
3 | 5 | 2"

B. Push Jerk
3 | 3 | 3"

C. Split Jerk
3 | 2 | 3"

D. 12 minute AMRAP:
12 Deadlift 50/35 kg
9 Overhead Squats 50/35 kg
6 Power Snatches 50/35 kg

WOD
28 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 August 2019

A. Skill/Technique Work on:
Handstand Walk
Toes to Ring

B. 12 minute EMOM of:
Odd minutes: Handstand Walk (Athlete to choose a distance)
Even minutes: Toes to Ring (Athlete to choose a number)

C. For time of:
Row 1000 m
Rest 3 minutes
Row 1000 m
Rest 3 minutes
Row 1000 m

note: score is total time

Power-Up

Powerlifting: 29 August 2019

A. Back Squat
4 | 1-3 | 3” in tempo 4-1-X-1

B. Shoulder Press
3-5 | 3-5 | 3” in tempo C-1-X-1

C1. Sandbag Squat
3 | 8-12 | ‘90 in tempo 1-0-1-0

C2. Bench Press
3 | 8-12 | ‘90 in tempo 1-0-1-0

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DROP IT LIKE IT'S HOT
28 August 2019 | by CrossFit Amsterdam
WOD
27 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 August 2019

A. Snatch Pull
5 | 2 | 1"

B. 6 | 1+1| 1" Snatch Complex of:
1 Snatch Pull 
1 Squat Snatch

C. 6 minute EMOM of: 1 Squat Snatch

D. 5 rounds for time :
200 m Run
50 Double Unders
15 Burpees

BENCHMARK
26 August 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 27 August 2019

A. 4 Rounds for quality of:
1 minute Plank-Hold
20 Back Extensions
20 Hollow Rocks
20 Alternating Superman Holds

note: 1 min rest between rounds

J.T.

21 - 15 - 9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

It’s Gymnasty

Gymnastics: 27 August 2019

Muscle-up Transition technique (w. Band)
5 | 3 | '60

Swing on Rings
3 | 10 | '60

Ring Dip
2-4 | 8-12 | '90

False Grip Ring Rows
2-4 | 8-12 | '90

L-sit hold (rings)

Reverse tabata

Power-Up

Powerlifting: 27 August 2019

A. Deadlift
5 | 3 | 3” in tempo 3-1-1-1

B1. Bench Press
3-5 | 1-3 | 0” in tempo 3-1-X-1

B2. Ring Row
3-5 | 5 | 3” in tempo C-1-1-1

C. Front Squat
3 | 6-10 | 3” in tempo C-0-X-1

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DROP IT LIKE IT'S HOT
26 August 2019 | by CrossFit Amsterdam
WOD
25 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 August 2019

A. Front Squat
6 | 3 | 2 "

B. 15 minute AMRAP of:
12 Front Squat 60/40 kg
12 Lateral Burpees over the bar
200 m run

WOD
24 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 August 2019

A. 40 minute EMOM:
1st minute: 50 seconds Sandbag bearhug hold
2nd minute: 3 Rope Climbs
3rd minute: 20 Ab mat sit ups
4th minute: 15/12 Calories Skierg
5th minute: 15/12 Dumbbell Push Press 22.5/15 kgs
6th minute: 15/12 Calories Assault Bike
7th minute: 20 Pushups
8th minute: Rest

WOD
23 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 August 2019

Buddy WOD
30 min AMRAP of:

3 Calorie Row
3 Kettlebell Swing 32/24 kg
3 Wall Ball 20/14 lbs

note: add 3 reps to each movement each round
3 - 6 - 9 - 12 - 15 - 18 - 21 - 24 - 27 - 30 - 33 etc. 

Just lift odd shit

Strongman: 24 August 2019


A. Back Squat
3-5 | 1-3 | 4” in tempo 4-1-X-1

B1. Dumbbell Bench Press
4 | 6-10 | 0”

B2. Sandbag Squats
4 | 15 | 2”
C. ...

WOD
22 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 August 2019

A. Deadlift
6 | 3 | 3"

B. 7 Rounds for time of:
Row 400 m
12 Toes to bar

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