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WOD
23 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 January 2019

A. Skill/ Tech work on:
“(Kipping) Ring Dips”

B. Bearcrawl Suicide over:
5/ 10/ 15/ 20/ 25 m.

note: Bearcrawl forward and backwards on every trip

C. 4 rounds of core-work:
10 Leg Raises
10 Toes Touch
10 V-ups

note: 1 min. rest between rounds

D. Finisher:
50 Wall Balls for time

WOD
22 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 January 2019

A. Stationary Lunges
4 | 8 | 2″ ( L+R=1 )

B. For time:
30 Dumbbell Snatches 22.5/15kg
15 Burpees over the Dumbbell
30 Dumbbell Hang Clean & Jerk 
15 Burpees over the Dumbbell
30 Dumbbell Thrusters 
15 Burpees over the Dumbbell
30 Dumbbell Shoulder to OverHead
15 Burpees over the Dumbbell

note: only use 1 and the same Dumbbell throughout the whole WOD.

WOD
21 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 January 2019

A. 14 min. EMOM of:
- odd min. perform 30 m. (2x 15 m.) of Bottems-Up Kettlebell Waiterswalk 16/12 kg
- even min. hold a 50 sec. Plank posistion

B. 18 min. EMOM of the following couplet:
– odd min. 18/14 cal. Row
– even min. perform 6-10 reps of Toes to bar

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DROP IT LIKE IT'S HOT
21 January 2019 | by CrossFit Amsterdam
WOD
20 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 January 2019

A. Deadlifts
4 | 5 | 2"

B. 2 rounds for time of:
12 Deadlifts 80/60 kg
9 Front Squats

then into, 2 rounds of:
9 Deadlifts 100/70 kg
6 Front Squats

straight into, 2 rounds of:
6 Deadlifts 110/80 kg
3 Front Squats

note: only use 1 barbell!

WOD
19 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 January 2019

A. Press
3 | 8 | “90

B. Push Press
3 | 8 | “90

C. Skill work on Skin the Cat
3 | 3 | 2″

D. Reverse Tabata: L-sit hold

E. Tabata Back Extensions

WOD
18 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 January 2019

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

note: rest 1 min. in between rounds.

B. 12 min. AMRAP of the following triplet:
12 Deadlifts 100/ 70 kg.
12 Wallballs 20/ 14 lbs.
12 Burpees over the Bar

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DROP IT LIKE IT'S HOT
18 January 2019 | by CrossFit Amsterdam
WOD
17 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 January 2019

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

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

B. For time, 21 - 15 - 9 reps of:
Box Jump-overs 24/20 inch.
Power Cleans 50/35 kg.
Chest to Bar Pull-ups
Front Squats 
Burpee over the Bar
Push Jerks

note: weights stays the same.

WOD
16 January 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 January 2019

A. Skill/ Tech work on:
Toes to Bar

B. TEST: 5 min. AMRAP of Toes to Bar

C. 5 rounds for time of:
21/ 16 cal. Row
9 Handstand Push-ups

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