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WOD
21 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 September 2019

A. Snatch Pull
5 | 2 | 2"

B. Snatch Pull + Snatch
6 | 1 | 2"

C. 6 minute EMOM:
1 Squat Snatch

D. 9 minute AMRAP of:
3 Power Snatches 50/35 kg
6 Bar Facing Burpees

WOD
20 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 September 2019

In Groups of 3 pax
For time:

800 m Run
Power Clean*
Front Squat*
Shoulder to Overhead

note: rep range and weights change each round
Round 1: 60 reps at 40/30 kg
Round 2: 50 reps at 50/35 kg
Round 3: 40 reps at 60/40 kg
Round 4: 30 reps at 70/45 kg

Just lift odd shit

Strongman: 21 September 2019

A. Power Clean + Push Press
Find 1RM, then 5 | 2 | 2” @ 90%

B. Front Squat
3-5 | 3-5 | 3” in tempo 3-0-X-1

C. Buddy Crusher:
-100x Bench Press @ 70% 1RM
- EMOM 5 Sandbag over Shoulde

WOD
19 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 September 2019

A. Deadlift
3 | 10 | 3"

B. 3 Rounds for time of:
400 m Row
15 Sumo Deadlift High Pull 50/35 kg
15 Burpee Box Jump-overs

WOD
18 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 September 2019

Have you signed up for the CrossFit Open yet? 

https://games.crossfit.com/ 

A. 14 minutes to Establish a Heavy Complex for the day of:
2 Hang Squat Snatches + 3 Overhead Squats

B. For time of:
1600 m Run
50 Pull-ups
50 Box Jump-overs 24/20 inch

Power-Up

Powerlifting: 19 September 2019

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

B. Bench Press
3-5 | 6-10 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 5-8 L+R | 2” in tempo C-1-1-1

C2. Chin-ups
3 | 5-8 | 2”” in tempo C-1-1-1

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DROP IT LIKE IT'S HOT
18 September 2019 | by CrossFit Amsterdam
WOD
17 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 September 2019

A. Alternating Back Rack Reverse Stepping Lunge
3 | 12 | 2" (6 Left / 6 Right)

B. 3 minutes on / 3 minutes off for 5 rounds:
- 15 Wall Balls
- 15 Calorie Rowing
in remaining time perform Max effort of: Power Cleans 60/40 kg

note: score is total number of Power Cleans performed

WOD
16 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 September 2019

A. Weighted Strict Pull-ups
4 | 8 | 2 "

B. Weighted Strict Dips
4 | 5 | 2 "

C. 4 Rounds for Quality of:
10 Maltese Push-ups
10 Rower Pikes

Power-Up

Powerlifting: 17 September 2019

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

B. Back Squat
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Paralette Push-ups
3-5 | 8-12 | 2” in tempo C-1-X-1

C2. Seal Row
3-5 | 8-12 | 2” in tempo C-1-X-1

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DROP IT LIKE IT'S HOT
16 September 2019 | by CrossFit Amsterdam
WOD
15 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 September 2019

A. Alternating 12 min EMOM of:
On the Odd minutes perform: 3 x Front Squats
On the Even minutes perform: 6 x Back Squats

note: go heavier than previous week

B. 12 minute AMRAP of:
15 Thrusters 40/30 kg
30 Double Unders
15 Chest to Bar Pull Ups
30 Double Unders

WOD
14 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2019

A. 16 minute alternating EMOM of:
1st minute: 10 Ring Dips
2nd minute: Sandbag Throw over the Shoulder
3rd minute: 3 Rope Climbs
4th minute: Rest

B. 16 minute alternating EMOM of:
1st minute: 50 Double Unders
2nd minute: 15 Double Dumbbell Power Clean 22.5/15 kg
3rd minute: 15 Double Dumbbell Push Press 22.5/15 kg
4th minute: Rest

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