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WOD
15 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 January 2019

A. Press
3 | 8 | “90

B. Push Press
3 | 8 | “90

C. Skill work on the Dip & Drive on:
Push Jerk
Split Jerk

D. Finisher; for time: 400 m. SKi-erg.

WOD
14 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 January 2019

A. 15 min to find your best Snatch Complex, which contains the following movements:
Hang Power Snatch
Hang Squat Snatch
Overhead Squat

B. for time:
4 – 3 – 2 – 1 reps of Rope Climbs
14 – 12 – 10 – 8 reps of Kettlebell Snatches 24/16 kg.
24 – 20 – 16 – 12 reps of Kettlebell Swings (US-style) 24/16 kg.

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DROP IT LIKE IT'S HOT
14 January 2019 | by CrossFit Amsterdam
WOD
13 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 January 2019

A. 12 min. EMOM of:
Odd: 3 Front Squats
Even: 6 Back Squats

note: use 77% of your 1 RM Front Squat for both lifts

B. For time;
21 – 15 – 9 reps of:
Shoulder to OverHead 50/ 35 kg.
Box Jumps 24/ 20 inch.

into 12 – 9 – 6 reps of:
Ground to Overhead 60/ 45 kg.
Box Jumps 30/ 24 inch.

WOD
12 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 January 2019

A. Skill/ Tech work on:
Rowing

A monostructural benchmark today! Let's see how well we do over a looooong distance Row!

Benchmark: "10k. Row"

B. For time:
10 km. Row

WOD
11 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 January 2019

A. Press
3 | 8 | "90

B. Push Press
3 | 8 | "90

C. Skill/ Tech work on:
Split Jerk

D. 15 min. to find your heaviest double Split Jerk
note: you have to start from the ground (no use of a Squat Rack)

E. Finisher of:
10 Burpees
10 Hand Released Push-ups
10 Burpees
10 Hand Released Push-ups

WOD
10 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 January 2019

A. 12 min. EMOM
Odd: 3 Front Squats
Even: 6 Back Squats

note: use 75% of your 1 RM Front Squat for both lifts

B. 5 Rounds of a 4 min. AMRAP:
400 m. Run
10 Box Jump-overs 24/ 20 inch.
10 Wall Balls 20/ 14 lbs.
ME Thrusters increasing in weight every round

2 min. rest between rounds

note: male Thruster weight: 40/ 50/ 60/ 70/ 80 kg.
female Thruster weight: 30/ 35/ 45/ 50/ 60 kg.

Skull, CFA, Athlete, CrossFit, CrossFit Amsterdam
DROP IT LIKE IT'S HOT
10 January 2019 | by CrossFit Amsterdam
WOD
09 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 January 2019

A. 10-8-6-4-2 reps of the following couplet:
Suitcase Deadlifts 70/ 50 kg.
After each set, perform Suitcase Carry over 50 m. (2x 25 m.)

B. 20 min. EMOM of:
1st min. 18/ 15 cal. Row
2nd min. 10 Pull-ups
3rd min. 60 Double Unders
4th min. 10 Toes to Bar

WOD
08 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 January 2019

A. Muscle Snatch
5 | 2 | 2"

B. Power Snatch
5 | 1 | "90

C. Overhead Squat ( from the ground )
3 | 3 | 2"

D. Snatch Complex
1 High Pull
1 Hang Power Snatch
1 Hang Squat Snatch

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