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WOD
30 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 October 2019

A. Strict Press
6 | 5 | 2"

B. Push Jerk
3 | 5 | 2"

C. 15 minute AMRAP of:
27 Wall Balls 20/14 lbs
15 Toes to Bar
3 Wall Walks
1 Rope Climb

Power-Up

Powerlifting: 1 October 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. Dumbbell Bench Press
3-5 | 5-8 | 2” in tempo C-0-X-1

C2. Dumbbell Row
3-5 | 5-8 L+R | 2” in tempo C-1-X-0

It’s Gymnasty

Gymnastics: 1 October 2019

Muscle-up Transition technique (w. Band)
5 | 3 | '60

Ring Swing with Ring Row
3 | 10 | '60

Ring Dip
2-4 | 8-12 | '90

False Grip Ring Pull-ups
2-4 | 8-12 | '90

L-sit hold (rings)

Tabata

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DROP IT LIKE IT'S HOT
30 September 2019 | by CrossFit Amsterdam
WOD
29 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 September 2019

A. Alternating 12 min EMOM of :
- on the odd minutes perform: 3 Front Squats
- on the even minutes perform: 6 Back Squats

B. 3 rounds for time of:
30 Calorie Row
20 Alternating Dumbbell Snatch 22.5/15 kg
10 Burpee Box Jump-Overs 24/20 inch
5 Bar Muscle-Ups

WOD
28 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 September 2019

For time of:
1600 m Run

then 3 rounds of:
12 Deadlifts 60/40 kg
12 Pull ups
800 m Run

then 2 rounds of:
16 Power Cleans 60/40 kg
16 Chest to Bar

then:
400 m Run

then:
20 Hang Power Cleans 60/40 kg
20 Bar Muscle-Ups

WOD
27 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 September 2019

Partner Wod
30 rounds for time of:
10 Dumbbell Front Squat 22.5/15 kg
20 Calorie Row

note: Each partner does a full round

Just lift odd shit

Strongman: 28 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 Wod
Descending ladder from 10-9-...1
- Kettlebell snatch Left 24/16kg
- Kettlebell snatch Right
- Cal ski-erg

Note: you do one round, I do one round

NEWS
27 September 2019 | by CrossFit Amsterdam

(even though it's still 2019)

CrossFit Open 2020

Well you might be thinking what are you guys talking about we have already done the open for this year! Well you aren’t wrong and I guess you aren’t right either.If you haven't been following the recent changes to the CrossFit Games Rules and landscapes - don't stress, you don't need to....

BENCHMARK
26 September 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 27 September 2019

A. Alternating Back Rack Reverse Stepping Lunge
5 | 12 | 2" (6 Left / 6 Right)

The Open 18.1

20 minute AMRAP of:
8 Toes to Bar
10 Dumbbell Hang Clean and Jerk 22.5/15 kg
14 Cal Row

note: Matt Fraser got 14 Rounds + 10 Calories Rowing and Sam Briggs got 15 Rounds + 2 Toes to Bar

WOD
25 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 September 2019

A. Skill and Practice Work on the Muscle-Up

B. 10 minute EMOM of:
2 Muscle-Ups+ 1 Ring Dip

C. 3 Rounds for Quality of:
10 Maltese Push-ups
10 Rower Pikes

D. 7 min AMRAP of:
Burpees to a 6 inch target

rest 1 minute then Part E 

E. 7 min AMRAP of:
Calorie Ski Erg

Note: If athlete is sore please use as a recovery

Power-Up

Powerlifting: 26 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
25 September 2019 | by CrossFit Amsterdam
WOD
24 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 September 2019

A. Pause Deadlifts
5 | 8 | 3" 

note: 3 sec pause below knee

B. 3 minutes on / 2 minutes off for 4 rounds:
- Deadlift*
- 10 [ Air Squats + Broad Jumps over 1 m ]

*Round 1 Deadlift 6 reps at 120/70 kg
*Round 2 Deadlift 8 reps at 100/60 kg
*Round 3 Deadlift 10 reps at 80/50 kg
*Round 4 Deadlift 12 reps at 60/40 kg

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