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WOD
18 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 September 2021

A1. Bench press 2-4 | 8-12 | 0 in tempo 1-0-X-0
A2. Gorilla rows 2-4 | 8-12 | '180 in tempo 1-0-X-0

B. 4 Rounds for time:

60 Double Unders
30 Walking Lunges
15 Dumbbell Shoulder to Overhead 22,5/ 15 kg

WOD
17 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 September 2021

A. 18 minute EMOM (3x 6 minute EMOM's, every minute increase weight) of:

0-6 minutes
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans

6-12 minutes:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans

12-18 minutes of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean

B. You do 1 Round, I'll do 1 Round

20 Rounds of:
5 Burpees over the Bar
5 Clusters (Clean into a Thruster) 60/40 kg

Just lift odd shit

Strongman: 18 September 2021

A. Deadlift 3 | 1-3 | 3-5"

B. Atlas Stone to Shoulder
10min EMOM:
1th min: Buddy 1 ME
2nd min: Buddy 2 ME

C. BuddyWOD:
5 Rounds for time
20x Bench Press @ BW
50m Sled Pull @ BW
20x Sandbag Squats @ AHAP

WOD
16 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 September 2021

A. *21*15*9* Reps for time of:
DB Devils Press 22,5/ 15kg
Chest to Bar Pull-ups
DB Box Step-Overs 60/ 50 cm
*= 50 Double Unders

B. Finisher... In groups of 4 athletes:

3-4 rounds of:
1 minute ME Cal. Echo Bike
1 minute rest
1 minute ME Cal. Ski-erg
1 minute rest

WOD
15 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 September 2021

A. Empyt Barbell Drills

B. Snatch Tech work:

1 Snatch Pull to Hold + 1 Squat Snatch
1 Dip Snatch + 1 Full Snatch
1 No feet Snatch* + Full Snatch
*feet start and stay in the catching position

C. Snatch Waves

Wave 1: | 3reps @70% | 2reps @75% | 1rep @80%
Wave 2: | 3reps @75% | 2reps @80% | 1rep @85%

Power-Up

Powerlifting: 16 September 2021

A. Clean Pull + Power Clean 5 | 1+1 | 2"

B. 1 1/4 Front Squat 
3-5 | 2-5 | 3" in tempo 3-0-X-1

C1. Press 
3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1

D. Dips 
2 | ME | '90

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DROP IT LIKE IT'S HOT
15 September 2021 | by CrossFit Amsterdam
BENCHMARK
14 September 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 15 September 2021

Always Remembered

For Time (with a Partner)

Cash-In: 2001 meter Row

Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95 lb)

Cash-Out: 2977 meter Row

Note: 1 Bearcomplex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

WOD
13 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 September 2021

A1. Strict Pull Ups 4 | ME | 0 in tempo 1-0-x-0
A2. Push Ups 4 | ME | '90-'180

B. Practise strict Toes to Bar

C. 5x a 2.5 minute (150 sec) AMRAP of:
20 cal Row/ 22cal Row
18 Toes to Bar
ME alt. Dumbbell Snatches

Note: 1 minute rest between AMRAP's

Power-Up

Powerlifting: 14 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Bird-dog Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3

C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Seated Arnold Press 3 | 10 | '60

BENCHMARK
12 September 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 September 2021

A. Empty Barbell Drills

B. Find you 2 RM Power Clean (touch and go)

"Linchpin Test"

C. 5 rounds for time
15 Wall Balls
15 Power Cleans (43/ 30kg)

WOD
11 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 September 2021

A. KB Windmill 3 | 6 L + 6 R | '90

B. 12 minute Kettlebell Complex ladder, increasing in reps:

1 L + 1 R - 2 L + 2 R - 3 L + 3 R ... of:
1 Russian KB Swing
1 KB Clean
1 KB Squat
1 KB Press
1 KB Snatch

WOD
10 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 September 2021

Buddy WOD (you go/ I go)
400 m Heavy Ammo Box Run (together with partner)
50 Pull-ups
100 Shoulder to Overhead with Water Jerrycan 25/15 kg
200 Sit-ups
100 Push-ups
50 Pull-ups
400 m Heavy Ammo Box Run (together with partner)

Just lift odd shit

Strongman: 11 September 2021

A. Deadlift 3 | 1-3 | 3-5"

B. Atlasstone to Shoulder

10 minute EMOM of:
1st minute: Buddy 1 ME
2nd minute: Buddy 2 ME

C. Buddy WOD
5 Rounds for time of:
20x Bench Press @ BW
50m Sled Pull @ BW
20x Sandbag Squats @ AHAP

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