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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
WOD
20 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 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

B. Tabata of:
- Dumbbell Hang Squat Clean, rest 1 min
- Push Ups, rest 1 min
- Dumbbell Hang Squat Clean

WOD
19 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 October 2019

A. 10 minute AMRAP of:
Calorie Ski-Erg

B. 10 minute AMRAP of:
Calorie Row

C . 10 minute AMRAP of 'Cindy':
5 Pull Ups
10 Push Ups
15 Air Squats

Note: 5 minutes rest between each part

WOD
18 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 October 2019

Buddy WOD, you go - I go

For time of:
100 Bar Facing Burpees
80 Kettlebell Snatch 24/16 kg
60 Overhead Squats 60/40 kg
40 Double Kettlebell Hang Clean and Jerks 24/16 kg
20 Bar Muscle up
40 Double Kettlebell Hang Clean and Jerks 24/16 kg
60 Overhead Squats 60/40 kg
80 Kettlebell Snatch 24/16 kg
100 Bar Facing Burpees

Just lift odd shit

Strongman: 19 October 2019

A. Cluster
Find your 1RM
Then perform a Cluster + Thruster 5 | 1 | 2” @90%

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

C. Buddy Wod
3 Rounds for time of:
- 10 Atlasstone to Shoulder
- 20 Dumbbell Shoulder to Overhead 22,5/15 kg
- 25m Sled Drag Forward @BW
- 25m Sled Drag Backward @BW

WOD
17 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 October 2019

We'll be doing 20.1 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!

WOD
16 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 October 2019

A. 14 minute EMOM of:
- on the odd minutes perform: 50 Second Sandbag Bearhug-Hold
- on the even minutes perform: 50 m (2x 25 m.) Double Kettlebell Front Rack Carry

B. For time of:
5000 m Row

note: This Row can be used as recovery if athlete is sore

Power-Up

Powerlifting: 17 October 2019

No Power-Lifting today guys, due to absence of Coach Perry
(the prick went on vacation...)

athlete, crossfit, crossfitamsterdam, amsterdam, drop it like it's hot, crossfit athlete, crossfit photography
DROP IT LIKE IT'S HOT
16 October 2019 | by CrossFit Amsterdam
WOD
15 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 October 2019

A. Deadlifts*
6 | 5 | 3"

*Superset combinatio with 10 - 20 Push-ups after each set

B. For time of:
60 Power Cleans 60/40 kg

note: to start and EMOM perform 5 Burpees

PHOTOS
15 October 2019 | by CrossFit Amsterdam

PICS OR IT DIDN'T HAPPEN

The Open 20.1

Well that was a brutal start of The Open! An easy couplet... that didn't feel easy at all.  10 Rounds of:- 8 Ground to Overhead 95/65 lbs- 10 Burpees over the Bar Time capped on 15 minutes.  This set of pictures is just a quick showcase of the Fun we had on 20.1...Rest of the pictu...

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