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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

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.

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