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WOD
27 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 October 2019

A. 16 minutes to establish 20 Rep Max:
Back Squat

note:
- at most Athlete should only be doing 2 - 3 sets
- starting weight should be 50-55% of 1 Rep Max or increasing from previous week

B. 15 minute AMRAP of:
50 Double Unders
15 Handstand Push Ups

WOD
26 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 October 2019

40 minute EMOM of:
1st minute: 50 seconds Sandbag Bearhug Hold
2nd minute: 15 Toes to Bar
3rd minute: 15/12 Dumbbell Push Press 22.5/15 kg
4th minute: 15/12 Calories Ski-erg
5th minute: 20 Push Ups
6th minute: 15/12 Calories Assault Bike
7th minute: 10 Burpee Box Jump-Overs
8th minute: Rest

WOD
25 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 October 2019

In Teams of 3

For time:
200/180 Calorie Row
150 Overhead Squats 60/40 kg
200/180 Calorie Row
100 Power Cleans 60/40 kg
200/180 Calorie Row

Just lift odd shit

Strongman: 26 October 2019

A. Cluster
Find 1RM, then cluster+thruster 3| 1 | 2” @90%

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

C. Buddy Strong Kalsu
100 Thrusters 60/40 kg
EMOM 5 strict Pull-ups and 5 Burpees

note: Buddy 1 & 2 alternate every round with burpee and pull-up

WOD
24 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 October 2019

We'll be doing 20.2 for all of you who didn't/couldn't or wouldn't join our "Friday Night Lights" in other words; The CrossFit Open!

We make sure everyone get's a chance to feel how great FUN this event is and experiences first hand what it's like to be judged.
Hopefully you'll get excited and join us for the next Friday Night Lights! The Open 20.3

The Open 20.2

20 AMRAP of:
4 DB Thrusters (2x 22,5 / 2x 15 kg)
6 Toes to Bar
24 Double Unders

WOD
23 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 October 2019

A. Skill/Technique Work
Muscle Up

B. 10 minute EMOM of:
Muscle Up (Athlete choose number)

C. 16 minute AMRAP of:
60 Double Unders
30 Med Ball Cleans
20 Single Kettlebell Push Jerk (10 L / 10 R ) 24/16 kg

Power-Up

Powerlifting: 24 October 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-C-1

B. Deadlift
5 | 2 | 3” in tempo C-1-X-1 @ 90%1RM

C1. Push Press
3-5 | 1-3 | 2” in tempo 4-1-X-1

C2. Pull-up
3-5 | 5 | 2” in tempo 4-1-X-1

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DROP IT LIKE IT'S HOT
23 October 2019 | by CrossFit Amsterdam
WOD
22 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 October 2019

A. 14 minutes to Establish a Heavy Complex for the day of:
2 Squat Clean + 1 Front Squat + 1 Jerk

B. 2 Rounds of 7 minute AMRAP/3 minute off of:
12 Wall Balls
12 Power Clean 60/40 kg
12 Shoulder to Overhead 60/40 kg
12 Lateral Burpees over Barbell
12 Calorie Row

PHOTOS
22 October 2019 | by CrossFit Amsterdam

PICS OR IT DIDN'T HAPPEN...

The Open 20.2

Well that was it for week nr. 2! A simple, but oh so effective... Triplet! a 20 minute AMRAP of:- 4 Dumbbell Thrusters (50 lbs / 35 lbs)- 6 Toes-To-Bars- 24 Double-Unders Enjoy this selection of pictures!The rest will follow this week on our FB page. So make sure to check it out here.  We'r...

WOD
21 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 October 2019

A. Snatch Pull
3 | 5 | 2"

B. Snatch Pull + Power Snatch
5 | 1 | 2"

C. 5 minute EMOM of Power Snatch:
5 | 2 | 1"

D. 5 rounds for time of:
15 Toes to Bar
9 Power Snatches 40/30 kg
3 Bar Muscle Up

Power-Up

Powerlifting: 22 October 2019

A. Back Squat
3 | 5x2 | ‘20 | 3“ in tempo C-0-X-1

B1. Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

B2. Dumbbell Row
3-5 | 5-8 | 2” in tempo C-1-X-0

C1. Dumbbell Press
3 | 10 L+R | 3”

C2. Russian Twist
3 | 10 | 2” in tempo 3-1-X-1

Drop it like it's hot, CrossFit Amsterdam, CrossFit, CrossFit Motivation, Quote CrossFit Amsterdam, Motivational Quote, Amsterdam, Quote, oudzuid, Beast mode, fitness, fitness motivation
DROP IT LIKE IT'S HOT
21 October 2019 | by CrossFit Amsterdam
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