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WOD 28-10-2018

Workout of the Day

Skill/Tech work on Muscle-, Drop- and Hang Squat Snatch

A. Muscle Snatch
4 | 2 | ’90

B. Drop Snatch
5 | 2 | ’90

C. Hang Squat Snatch
find your heaviest single

D. Finisher of a 3 min. AMRAP of:
Max Effort Burpee Box Jump-Overs

____

Related: Muscle Snatch, Drop Snatch, Hang Squat Snatch

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 27-10-2018

Workout of the Day:

A. For time:
– 75 m. of Bearcrawl
– 75 m. of “Reverse” Bearcrawl

B. 4 rounds for time of:
– 25 Hand Released Push-Ups
– 15 Bar Facing Burpees
– 5 Clusters (= Squat Clean + Thruster) @70/ 50 kg. 

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Related: Cluster demo by Matt Chan

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 25-10-2018

Workout of the Day

A. Sumo Deadlifts
3 | 5 | 2″ in tempo 1-0-1-0

B. One legg Kettlebell Deadlift
3 | 8 | 2″ in tempo 1-0-1-0

C. 5 rounds for reps of:
– 1 min: alt. Dumbbell Snatches 22.5/ 15 kg
– 1 min: Cal Rowing
– 1 min: Double Unders
– 1 min: Suicide Shuttle Sprint (10 m.)
– 1 min: rest

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 24-10-2018

WOD

A. Skill work on the “Muscle Up”
– kip
– hips to rings
– transitioning
– kip the dip

B. For time:
– 9 Muscle Ups
– 19 Cal Ski-erg
– 7 Muscle Ups
– 17 Cal Ski-erg
– 5 Muscle Ups
– 15 Cal Ski-erg

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 23-10-2018

WOD

A. 10 min EMOM of:
odd: Max reps on strict Presses @3/4 BW 
even: Max reps of Pull-ups

B1. 6 min AMRAP of:
5 Squat Cleans 50/ 35 kg
4 Shoulder to Overhead 50/ 35 kg
3 Burpees over the Bar

rest 2 min. 

B2. 5 min AMRAP of:
5 Burpees over the Bar
4 Front Squats 60/ 45 kg
3 Shoulder to Overhead 60/ 45 kg

rest 2 min. 

B3. 4 min AMRAP of:
5 Power Cleans 80/ 60 kg
4 Front Squats 80/ 60 kg
3 Burpees over the Bar

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 22-10-2018

WOD

A. Tabata, back extensions

B. Reverse Tabata, L-sit holds on parallettes

C. 10 rounds of:
45 sec Sled Pulls, however you want, @70/ 50kg
15 sec transition time
45 sec of Max rounds of the following Complex:
– 5 Toes to Bar
– 5 Pull-Ups
– 5 Hand Released Push-Ups
15 sec transition time

note: were you finish in the complex you need to start the next time.

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 21-10-2018

WOD

A. 20 min Buddy AMRAP, based on; you go – I go:
– 200 m. Run
– Double Kettlebell Snatch 20/ 12 kg
– Fromt Rack Lunges 20/ 12 kg

B. For time, “Sandbag Fran”; 21-15-9 reps of the following couplet:
– Sandbag Thrusters
– Pull-Ups

CFA, CrossFit, CrossFit_amsterdam, Amsterdam, CrossFitAmsterdam, amsterdam_crossfit, 020_crossfit, 020, mokum crossfit, ams crossfit, oudzuid crossfit, crossfit_oudzuid, oudzuid, karperweg39, wod, wodamsterdam, fitness, fit, fitdutchies, realfitnessforrealpeople, crossfit_photography, wod blog, crossfit_athlete, crossfitathlete, amsterdamcrossfit, box, box_amsterdam, blackandwhite, photography, pix_rx, jarno_bonhof, blackandwhitephotography, photographer.

WOD 20-10-2018

WOD

A. For time, 10-8-6-4-2 reps of the following couplet:
– Suitcase Deadlifts with farmer handles @70/ 50kg (L+R=1)
– 50 m. Suitcase Farmer Walk.

B. For time, 20-15-10-5 reps of the following couplet:
– Tyre Flips
– Jump in-out the Tyre