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DROP IT LIKE IT'S HOT
14 August 2019 | by CrossFit Amsterdam
BENCHMARK
13 August 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 14 August 2019

KELLY

5 rounds for time of:
400 m Run
30 Box Jumps 24 / 20 inch
30 Wall Balls 20 / 14 lbs

WOD
12 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 August 2019

A. Weighted Strict Pull-ups
5 | 8 | 2 "

B. Weighted Parellel Bar Dip
5 | 5 | 2 "

C. Seated Dumbbell Press
4 | 8 | '90

D. For time:
30 Calorie Row - Damper 10
75 m Bear Crawl
50 Calorie Skierg
75 m Bear Crawl

 

Power-Up

Powerlifting: 13 August 2019

A. Back Squat
3 | 3-6 | 3” in tempo 4-1-X-0

B1. Shoulder Press
3 | 6-10 | ‘90 in tempo C-1-X-1

B2. Pull-up
3 | 6-10 | ‘90 in tempo C-1-X-1

C. Dumbbell Bench Press
3 | 8-12 | 2” in tempo C-0-1-1

It’s Gymnasty

Gymnastics: 13 August 2019


Muscle-up Transition technique (from toes)
5 | 3 | '60

False Grip Hang
3 | ME | 2"

Dip
2-4 | 8-12 | '90

Pull-up
2-4 | 8-12 | '90

L-sit hold (paralettes)
Reverse tabata

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DROP IT LIKE IT'S HOT
12 August 2019 | by CrossFit Amsterdam
WOD
11 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 August 2019

A. 12 mins to establish a heavy complex for the day of:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

B. 3 rounds for time of :
15 Hang Squat Cleans 60 / 40 kg
15 Lateral Burpees

WOD
10 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 August 2019

A. Strict Press
5 | 8 | 2"

B. For time of:
21-15-9
Shoulder to Overhead 60/40 kg
Toes to bar
Hand Release Push-ups

WOD
09 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 August 2019

A. Buddy WOD 100 rounds for time:
1 Strict Handstand Push-ups
2 Power Clean 60 / 40 kg
3 Burpees

note: You Go, I Go.

Just lift odd shit

Strongman: 10 August 2019


A. Keg Ground to Overhead
Work on technique and build up to heavy set in 20 min.

B. Back Squat
3-5 | 1-3 | 4” in tempo 4-1-X-1

C. Buddy Wod
5 Rounds for Time of:
- 20 Keg Ground to Overhead AHAP
- 100m Sandbag Walk AHAP
- 20 Sandbag Squats
- 100m Sandbag Walk

WOD
08 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 August 2019

A. Deadlift
5 | 5 | 3" in tempo 3-0-1-1

B. 15-12-9 reps for time of :
Devils Press 22.5 / 15 kg
Chest to Bar Pull-ups

WOD
07 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 August 2019

A. 4 Supersets of Maximum Effort:
Handstand Pushup
Strict Pull Up

rest 2 minutes inbetween rounds

B. Weighted Barbell Glute Bridge
4 | 10 | '90

C. 20 minute Alternating EMOM of :
1st minute: ME 10 m Shuttle Runs
2nd minute: ME Ski Erg Calories
3rd minute: ME Sandbag throw over shoulder
4th minute: ME Burpee to 6 inch target
5th minute: Rest

Power-Up

Powerlifting: 8 August 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-1-1

B. Deadlift
3 | 3-5 | 3” in tempo 3-1-X-1

C1. Bench Press
3-5 | 3-6 | 2” in tempo 3-1-X-0

C2. Ring Row
3-5 | 10 | 2” in tempo C-1-1-1

athlete, crossfit, crossfitamsterdam, amsterdam, drop it like it's hot, crossfit athlete, crossfit photography
DROP IT LIKE IT'S HOT
07 August 2019 | by CrossFit Amsterdam
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