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WOD
09 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 September 2021

A. Sandbag Kang Sqauts 2-4|8-12|'90 in controled tempo

B. Sandbag Strongfit 8 minute AMRAP of:  
5 Sandbag Bearhug Squats
15 meter Sandbag Bearhug Walk

C. 8 minute EMOM Seated Sled tow-in:
odd minute: Pax 1 is working
even minute: Pax 2 is working

D. Finisher:
In groups of 4 athletes; 8 minutes ME calories Assault Bike
(6 rounds of 20 seconds ME each)

WOD
08 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 September 2021

A1. DB Bench Press 4 | 8-12 | 0 in Tempo 2-0-X-1
A2. KB Gorrila Rows 2-4 | 8-12 | 3" in Tempo 2-0-X-1

B. 2 Rounds of 4 minutes on/ 2 minutes off, of:

600/ 500m Row in remaning time ME Calories on Ski-erg
600/ 500m Row in remaining time ME Calories on Echo Bike

Power-Up

Powerlifting: 9 September 2021

A. Clean Pull 5 | 3 | 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. Chin-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
08 September 2021 | by CrossFit Amsterdam
BENCHMARK
07 September 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 8 September 2021

A. Tech work on:
- Deadlift
- Handstand Push Ups

Barbara Ann (new girl)

5 Rounds for Time:
20 Handstand Push-Ups
30 Deadlifts 135/95 pounds
40 Sit-Ups
50 Double-Unders
3-Minute Rest

WOD
06 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 September 2021

A. 10 min empty Barbell drils

B. Snatch Complex of:

1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch

C. 10 minute EMOM, of: 
2 Squat Snachtes

D. Accessory Work; 
Static core holds (plank holds/ hollow holds/ arch holds e.a.)

Power-Up

Powerlifting: 7 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. Dumbbell Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3

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

WOD
05 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 September 2021

A. Pistol variant: One legged Box Squat
2-4 | 8-12 | '90 in tempo 2-0-X-1

B. One Arm KettleBell Press
4 | 5-8 | 2" in tempo 1-0-1-0

C. 16 minute AMRAP of:

10 Alternating Front Rack Lunges 45/30kg
10 Burpees over the Bar
10 Hang Power Cleans 45/30kg

WOD
04 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 September 2021

A. Doule Unders practise
and warm up for the sprints"

B. 4 rounds in EMOM style of: 

1st minute: 12- 15 Cal Ski-erg 
2nd minute: 12-15 Cal Row
3rd minute: 50 Double Unders
4th minute: 6 Shuttle sprints
5th minute: rest

C. Asseccory Work: Mobility

WOD
03 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 September 2021

A. Handstand practise (walk, free stand)

B. 21* -15* -9* -3* -9* -15* -21* Reps for time, of:
Burpees over the Bar
Thrusters 45/30 kg
* = Overhead Hold Bumperplate 20/10 kg

note: You perform 21 Reps then I'll perform 21 Reps etc.
While one athlete works the other athlete holds a Bumperplate over his/ her head (static hold)

Just lift odd shit

Strongman: 4 September 2021

A. Deadlift Build up to your 3RM

B. Push Press

Build up to a heavy 5 RM

C. Buddy WOD
6-10 rounds for time of:
10 x 1 single arm KB swing Snatch L 24/16kg
10 x 1 single arm kb swing Snatch R
10 m Suitcase Carry L @ 3/4 BW
10 m Suitcase Carry R

Note: You do a round, I do a round
TC = 20min

WOD
02 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 September 2021

A. Clean & Jerk Cluster sets:
3 Rounds of 5 | 2 | '20 rust (5 RM)
with 120-180 sec. rest inbetween sets
B. 5 Rounds for time of:
2 Clean & Jerks (weight used in A)
5 Strict HSPU's
8 Sandbag Box Step-ups
Buy out of 1000 m Row
C. Accessory Work:
5 sets of 10-15 reps
Kipping on Bar
if the rep range is to high, scale it down per person

WOD
01 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 September 2021

A. Strict (weighted) Pull Ups
2-4| 8-12| '90 in tempo (2-0-x-1)

B. 5 Rounds for time of:

400 m Run
20 Toes to Bar

C. Accessory Work:

Lower Back tabata style 12 sets of 20 seconds
- bridges hold (voor de advenace on one leg)
- arch holds
- superman hold on knees; left arm right leg
- superman hold on knees; right arm left leg

Power-Up

Powerlifting: 2 September 2021

A. Clean Pull 5 | 3 | 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. Chin-up 3-5 | 2-5 | 2" in tempo 3-0-X-1

D. Dips 
2 | ME | '90

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