crossfit amsterdam, CrossFitAmsterdam, CrossFit, CFA, CrossFitXXX, 020, Amsterdam, 020CrossFit, Karperweg39, Oudzuid, Amsterdamaged, amsterdamcrossfit, crossfitmokum, wodamsterdam, wod amsterdam, pic amsterdam, around the world, crossfit community, crossfitcommunity, amsterdam community,

WOD 11-10-2014

WOD

A. Skill/Strength work on
Split Jerk, alternate

B. Split Jerk alternate 
6-8|2(1L+1R)|2″

C. 11 min AMRAP
– 20 Double Unders
– 15 Chest to Bar
– 10 Ground to overhead 60/40kg

crossfit amsterdam, CrossFitAmsterdam, CrossFit, CFA, CrossFitXXX, 020, Amsterdam, 020CrossFit, Karperweg39, Oudzuid, Amsterdamaged, amsterdamcrossfit, crossfitmokum, wodamsterdam, wod amsterdam, pic amsterdam, around the world, crossfit community, crossfitcommunity, amsterdam community,

WOD 08-10-2014

WOD

A. Front Squat
2-4|8-12|’90

B. Tech
Rope Climb

C. For time
– 1 Rope Climb
– 21 Pushups
– 1 Rope Climb
– 15 Pushups
– 1 Rope Climb
– 9 Pushups
– 1 Rope Climb
– 15 Pushups
– 1 Rope Climb
– 21 Pushups
– 1 Rope Climb

WOD 07-10-2014

WOD

A. Snatch work
20 min

B. For time:
– 21 DeadLift 100/80kg
– 400 m run
– 18 DL
– 400 m run
– 15 DL
– 400 m run
– 12 DL
– 400 m run

WOD 06-10-2014

WOD

A. Technique
– KB thruster
– HSPU

B. Chipper
– 100 Double Unders
– 90 Squats
– 80 Situps
– 70 Pushups
– 60 Pullups
– 50 US KB Swings
– 40 KB Thruster
– 30 Burpees
– 20 Triple jumps
– 10 HSPU

WOD 02-10-2014

WOD

B. Technique
– Hang Power Clean
– Handstand Push Up

B. For time
21-15-9
– Hang Power Clean 60/40kg
– Handstand Push Up

WOD 01-10-2014

WOD

A. Mobility:
Overhead position and squat

B. Technique
Overhead Squat

C. 15 min AMRAP
Buy  in of 200 DU’s
– 15 Box Jumps – Toes to Bar- Overhead Squat – Thrusters 40/30
– 12 Box Jumps – Toes to Bar- Overhead Squat – Thrusters 40/30
– 9 Box Jumps – Toes to Bar- Overhead Squat – Thrusters 40/30
– 6 Box Jumps – Toes to Bar- Overhead Squat – Thrusters 40/30
– 3 Box Jumps – Toes to Bar- Overhead Squat – Thrusters 40/30
– 6 etc.