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WOD
16 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 February 2019

A. Press
3 | 10 | '90

B. Push Press
3 | 10 | '90

C. Skill/Tech work on:
Ring Muscle-up

D. 8 min. EMOM of:
- odd minutes: 3 Ring Muslce-ups
- even minutes: 16/ 12 cal. Ski-erg

WOD
15 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 February 2019

A. 14 min. EMOM of:
- odd minutes: 50 m. Sandbag Bearhug Walk
- even minutes: Kettlebell Front Rack Hold 2x 16/ 20 kg

B. Buddy WOD!
Buddy nr. 1  does the 3 min. AMRAP, as soon as he/she finishes Buddy nr. 2 kicks off on the same 3 min AMRAP. 

B1. 3 min. AMRAP of:
35 Double Unders
5 Power Snatches 50/ 35 kg

3 min. rest

B2. 3 min. AMRAP of:
35 Double Unders
5 Hang Power Snatches 60/ 45 kg

3 min. rest

B3. 3 min. AMRAP of:
35 Double Unders
5 Squat Snatches 70/ 50 kg

3 min. rest

B4. 3 min. AMRAP of:
35 Double Unders
5 Hang Squat Snatch 75/ 52.5 kg

LET’S GET PHYSICAL

Strongman: 16 February 2019


A. Power Clean
3-5 | 2 | 3”

B. Shoulder Press Overload Stripping
Start with 5 RM in tempo C-0-1-0
Deload 5-10 % just before faillure
Keep going, until you made 60 reps

After 5-8 minutes: Repeat!

C. Yoke Race

20 min AMRAP of:
50 m. Yoke Carry @1,5 x Body Weight

WOD
14 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 February 2019

A. Bench Press
8 min. to find your 5 RM

B. Bench Press
3 | ME | 3" @70% of your 5 RM

note: After each set, immediately perform max reps Push-ups

C. For time:
10 Pull-ups
20 Lunges ( L+R=2 )
30 Squats
2000 m. Row
15 Pull-ups
30 Lunges
45 Squats
1000 m. Row
20 Pull-ups
40 Lunges
60 Squats
500 m. Row

note: Pull-ups must be performed strict!

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DROP IT LIKE IT'S HOT
14 February 2019 | by CrossFit Amsterdam
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

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