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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

WOD
05 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 February 2019

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

note: 1 minute rest between rounds

B. For time, a descending ladder in meters of:
1250 m. Row
1250 m. Ski-erg

rest 1 min.

1000 m. Row
1000 m. Ski-erg

rest 1 min.

750 m. Row
750 m. Ski-erg

rest 1 min.

500 m. Row
500 m. Ski-erg

rest 1 min.

250 m. Row
250 m. Ski-erg

rest 3 min.

perform 150 Double Unders

WOD
04 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 February 2019

A. Skill/ Tech work on:
Squat clean and bringing the barbell from front rack to your back safely.

B. Heavy Clean-Pulls
3 | 2 | ’90

C. 15 min to find your heaviest Complex of:
1 Squat Clean
1 Hang Squat Clean
3 Back Squats

D. Drop down to 90% of your heaviest Complex (C.), perform 6 rounds of 1 Complex on every 90 sec.

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DROP IT LIKE IT'S HOT
04 February 2019 | by CrossFit Amsterdam
WOD
03 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 February 2019

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

B. For time:
8 Bar Muscle-ups
16 Cleans 70/ 50 kg
24 Wallballs 20/ 14 lbs
32 Box jumps 24/ 20 inch
24 Wallballs
16 Shoulder to OverHead 70/ 50 kg
8 Bar Muscle-ups

WOD
02 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 February 2019

A. 4 rounds of:
10 V-ups
10 Toes Touch
10 Leg Raises

note: 1 min. rest between rounds.

B. Buddy WOD, for time:
100 cal. Ski-erg
100 Pull-ups
100 cal. Row
100 Handstand Push-ups
100 Burpees

note: female buddy’s go for 70 cal., male-female buddy’s go for 85 cal.

WOD
01 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 February 2019

A. Complex of the following movements:
1 Power Clean
1 Push Jerk
2 Split Jerks (Left and Right)

note: work up to your heaviest unbroken set.

B. For time, perform an ascending ladder from 1 till 10 reps of the following couplet:
Front Squats 50/35 kg
Burpees over the Bar

Weight for the fs, when fresh must can do 10 reps unbroken

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