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WOD
19 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 July 2019

In teams of 3, 3 rounds for time of:
12 Rope Climb Ascents
60 Back Squats 60/40 kg
400 m Run (together)

note: once Barbell is picked up it can't hit the ground until final rep completed

Just lift odd shit

Strongman: 20 July 2019


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

B. 21-15-9 of:
- Kettlebell Snatch L 24/16kg
- Kettlebell Snatch R 24/16kg

C. Bench Press
Overload stripping Method
2 | 60 | 5-8” in tempo C-0-C-0

WOD
18 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 July 2019


A. 15 minutes to establish your heaviest Complex of the day:
3 Position Clean ( Hi-Hang Clean, Hang Clean and Clean)

B. For Time:
1500 m. Row
45 Shoulder to Overhead 60/40 kg

WOD
17 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 July 2019

A. 14 minute EMOM:
1st minute: 50 seconds Sandbag Bearhug-hold
2nd minute: 20 Sit-ups

B. Weighted Push-ups:
5 | 10 | '90

C. For Time:
50 Burpee Box Facing Jump-overs 24/20 inch

Power-Up

Powerlifting: 18 July 2019

A. Deadlift
3-5 | 3-5 | 3” in tempo C-2-X-1

B. Shoulder Press
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 8L + 8R | ’90 in tempo C-1-1-1

C2. Dips
3 | 8-15 | ‘90 in tempo C-0-X-1

BENCHMARK
16 July 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 17 July 2019

A. 15 minutes to establish your heaviest Complex for the day:
1 Cluster + 3 Thrusters

JACKIE

1000 meter Row
50 Thrusters 20/15 kg
30 Pullups

WOD
15 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 July 2019

A. Turkish Kettlebell Get-ups
7 | 5 | 2" ( 5 L / 5 R)

B. 2 rounds for time:
15 m. Dumbbell Overhead Lunge (L arm) 22.5/15 kg
30 Box Jumps 24/20 inch
15 m. Dumbbell Overhead Lunge (R arm) 22.5/15 kg
30 Wall Balls 20/14 lbs

It’s Gymnasty

Gymnastics: 16 July 2019

A. Band Pull Down (in Hollow Body)
3 | 10 | '60
B. Kipping Practice with pause
5 | 3 | '30

C. Bar Muscle-Up transition drill
4 | 2 | '60
D. Bar Muscle Up Practice
5 | 3 | '60

E. Strict Ring Pull-ups
2-4 | 8-12 | '90

Power-Up

Powerlifting: 16 July 2019

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

B1. Bench Press
3-5 | 6-10 | 2” in tempo C-0-X-1

B2. Seal Row
3-5 | 6-10 | 2” in tempo C-0-1-0

C. Sandbag Squat
3 | 15 | ‘60

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
15 July 2019 | by CrossFit Amsterdam
WOD
14 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 July 2019

A. 15 minutes to establish your heaviest Snatch Complex for the day, consisting of:
2 Hang Power Snatches
4 Overhead Squats

Buddy WOD
B. In 3 minutes perform as many rounds/reps as possible of:
- 5 Cal Ski Erg
- 5 Power Snatches 50/35 kg
- 5 Burpees over the Bar

Repeat this 3 minute AMRAP for 4 rounds. 

note: You work 3 minutes non-stop, then your Buddy works for 3 minutes non-stop.  1 round is when both Buddies finished a 3 minute AMRAP. 

WOD
13 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 July 2019

A. 3 rounds for time of:
800 m. Run
50 Kettlebell Swings 24/16 kg
50 Wallballs 20/14 lbs

WOD
12 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 July 2019

Buddy WOD

You go-I go, 2 rounds for time of:
80 Dumbbell Shoulder to Overheads
60 Dumbbell Box Step-overs
40 Dumbbell Thrusters
20 Dumbbell Devils Presses

note: 22.5/15 Dumbbells

Just lift odd shit

Strongman: 13 July 2019


A. Atlasstone to Shoulder
Find your heaviest lift in 20 min

B. Farmer Handle Deadlift
3 | 3-5 | 3” in tempo C-1-1-1

C. Buddy Wod
20*18*16*14*12*10*8*6*4*2* of:
- Sandbag over Shoulder
- Sandbag Squats
* 20 Dumbbell Shoulder Press 22,5/15kg

WOD
11 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 July 2019

A. Deficit Deadlifts
5 | 5 | 3"

B. Bent-over Barbell Rows
3 | 10 | 2"

C. 12 minute as many rounds as possible of:
20 Plate Shoulder to Overheads 20/15 kg
30 m. Bear Crawl
20 Burpees onto Plate 20/15 kg

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