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WOD
13 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 February 2019

A. Skill/ Tech work on:
Push Jerk and Split Jerk

B. 10 min to find your daily max on:
1 Push Press
2 Push Jerks
3 Split Jerks

C. Every 2 min. for 20 minutes:
1 Complex @80% of B.

LET’S GET PHYSICAL

Powerlifting: 14 February 2019

A. Back Squat
3-5 | 1-3 | 4” in tempo 4-0-1-1

B. Bench Press
3-5 | 1-3 | 4” in tempo 3-0-1-1

C1. Dumbbell Press
3 | 10L + 10R | 30’

C2. Seal Row
3 | 10 | 30’

WOD
12 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 February 2019

A. 4 rounds for quality of:
1 min. Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 min rest between rounds

B. Turkish Get-up
4 | 3 L+R | 2"

C. Skill/Tech work on:
Kipping or Butterfly Pull-ups

D. Finisher of:
30 WallBalls
20 Box Jump-overs
10 Burpee Box Jump-overs

WOD
11 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 February 2019

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

note: use 79% of your 1 RM Front Squat for both lifts

B. 10 min. AMRAP of:
12 Toes to Bar
3 Squat Cleans 80/ 60 kg

LET’S GET PHYSICAL

Powerlifting: 12 February 2019

A. Deadlift
3 | 1-3 | 4” in tempo 4-0-1-1

B. Press
3-5 | 1-3 | 4” in tempo 3-0-1-1

C1. Split Squats
3 | 10L + 10R | 0’

C2. Pull-ups
3 | 10 | 0’

C3. Dips
3 | 10 | 2”

LET’S GET PHYSICAL

Gymnastics: 12 February 2019

A. Ring Swing with Pull
6 | 3 | 1"

B. Russian Push-up
5 | 3 | 1"

C1. Negative Ring Pull-ups
Transition from toes

C2. Ring Push-ups

3 | 5-8 | 2"

D. Straddle ups
4 | 10 | 1"

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DROP IT LIKE IT'S HOT
11 February 2019 | by CrossFit Amsterdam
WOD
10 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 February 2019

A. Skill/Tech work on:
Kipping/ Buttefly Pull-ups

B. Testing of:
How many Pull-ups can you do in 5 minutes?

C. 14 min. EMOM of:
- odd minutes: 17/13 cal. Ski-erg
- even minutes: 1 round of Cindy

note: 1 round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

WOD
09 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 February 2019

A. Deadlifts
4 | 5 | 2" in tempo 3-0-1-1

B. For time
Buy in: 1000 m. Ski-erg

into, 3 rounds for time of:
21 Deadlifts 60/ 45 kg
15 Burpees over the Bar
9 Shoulder to Overhead 60/ 45 kg

WOD
08 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 February 2019

A. Overhead Squat
3 | 5 | 2" in tempo 2-2-1-0

B. Snatch grip Deadlifts
3 | 4 | '90

C. 10 Rounds for quality of the following Complex:
1 Snatch-grip Deadlift
1 Snatch, hitting positions (hold 1 sec. above the knee, hold 3 sec. in catch position )

WOD
07 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 February 2019

A. Press
3 | 8 | "90

B. Push Press
3 | 8 | "90

C. For time
40 Pull ups
30 Dumbbell Box Step-overs 2x 22.5/ 15 kg
40 Toes to Bar
30 Burpee Box Jump-overs

note: 5 min. rest

40 Burpee Box Jump-overs
30 Toes to Bar
40 Dumbbell Box Step-overs 2x 22.5/ 15 kg
30 Pull-ups

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DROP IT LIKE IT'S HOT
07 February 2019 | by CrossFit Amsterdam
WOD
06 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 February 2019

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

note: use 80% of your 1 RM Front Squat, for both squats

B. 3 Rounds for time of:
21 Dumbbell Squats 22.5/ 15 kg
21 Handstand Push-ups

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