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WOD
22 June 2019 | by CrossFit Amsterdam

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 CrossFit Amsterdam

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 CrossFit Amsterdam

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 CrossFit Amsterdam

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 CrossFit Amsterdam

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 CrossFit Amsterdam

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

WOD
17 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 June 2019

A. Front Squats
5 | 3 | '90 in Tempo 5-2-1-1

B. For time, 2 rounds of:
1500/1200 m Row
1000/700 m Ski-erg
15 Burpee Box Jump-overs 24/20 inch

It’s Gymnasty

Gymnastics: 18 June 2019

A. Handstand Rocks
4 | 5 | 1"

B. Press Compression on Rower
5 | 5 | 1"

C. Handstand Practice (w. block/ball between legs)
D. Kettlebell 1 1/2 Shoulder Press
3 | 5 | 2" in tempo 3-1-X-1

E. Tabata Hollow Body

Power-Up

Powerlifting: 18 June 2019

A. Deadlift
3 | 5 | 3” 3-1-1-1

B. Bench Press
3 | 5-8 | 3” C-0-X-1

C1. Stepping Lunges
3 | 10 L+R | 0” C-0-X-1

C2. Arnold Press
3 | 10 | 2” C-0-X-0

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
17 June 2019 | by CrossFit Amsterdam
WOD
16 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 June 2019

A. 15 minutes EMOM of:
1st. minute: 20 Russian twist 20/14 kg
2nd minute: 20 Back extensions
3rd minute: 20 Sit-ups

B. Skill/ Tech/ Work on:
Pull-ups/ Kipping and/or Buttefly Pull-ups

C. 10 minutes EMOM of:
on the odd minutes: perform 10/7 cal Row within in 30 seconds
on the even minutes: perform ME Pull-ups (need to be unbroken)

WOD
15 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 June 2019

A. 14 minutes EMOM of:
on the ddd minutes: 50 meter Sandbag Bearhug Walk
on the even minutes: 45 sec. double Kettlebell front rack hold

B. For time:
An ascending ladder 1,2,3.... 10 reps of Toes to Bar vs. a descending ladder 10,9,8... 1 reps of Deadlifts 100/70 kg

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