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WOD
04 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 January 2022

A. Cluster 3 | 5x1 '20 | 3" Clean Complex, of:
1 High Hang Clean
1 Hang Clean
1 Front Squat
B. 12 minute AMRAP of:
50 (unbroken**) Double Unders
15 Hang Power Cleans 60/40 kg
C. HOME APPROVED WOD

BENCHMARK
03 January 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 4 January 2022

A1. Push Press to Push Jerk 3-5 | 5 + 3 | 0
A2. Pull-ups 3-5 | ME |3"

"Cooper"

B. 10 rounds for time of:
10 Burpees
10 Air Squats
10 Push-ups
10 Sit-ups
---------------------------------

C. HOME APPROVED WOD
see B.

WOD
02 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 January 2022

A. Cluster Back Squats 3 | 5x2 '20 | 3"

B. Deadlift
1 | 5 | 3"

C. For time:

800 m Run
40 KB Snatches
400 m Run
40 KB Swings
200 m Run
40 KB Swings
400 m Run
40 KB Snatches
800 m Run
------------------

C. HOME APPROVED WOD

Single leg Glute Bridges 3 |8L +8R| '60

Active Squat Hold 4 sets of 1 minute hold in bottem position, rest 1 minute

4 rounds for time of:
50 squats
200 m Run

WOD
01 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 January 2022

A. Kettlbell Halo's 2 |6L + 6R| '30

B. Kettlebell Windmill 3 | 5L + 5R| '60

C. Seated on 1 knee Kettlebell Presses 3 | 5-8 | 2"

D. Buddy WOD, For time:
50 Synchronised Walking lunges
10 Tyre Flips
50 Synchronised Walking lunges
10 Tyre Flips
50 Synchronised Walking lunges
10 Tyre Flips
50 Synchronised Walking lunges
--------------------------------------

E. HOME APPROVED WOD
Bodyweight Split Squat 3 |8L + 8R| '60

Accumulate a 3 minute Handstand (wall) Hold

12 minute EMOM of:
odd minute: 12 Jumping Lunges ( L+R=1, switch legs in air)
even minute: 10 Hand released Push ups

WOD
30 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 December 2021

A. Deadlift 3-5 | 5-8 | 2"

B. 4 rounds of 3 minute AMRAP of:
400 m Run
ME US Kettlebell Swings
rest 1 minute
---------------------------------------------

*C. HOME APPROVED WOD
Body Weight Good Mornings 3 | 15 |'60 in tempo 3-1-x-1

Tabata Hollow Rocks

For time:
Run 1,6 km
40 Burpees
Run 800 m
20 Burpees
Run 400 m
10 Burpees
Run 200 m
5 Burpees

WOD
29 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 December 2021

A1. Dumbell Bench Press 3-5 |8-12| 0
A2. Strict Pull-ups 3-5 |ME| 2"

B. For time:

50 Dumbell/ Kettlebell Snatches
50 Push Ups
50 Dumbell/ Kettlebell Clean and Jerks
50 Burpees
50 Dumbell/ Kettlebell Thrusters
Use 1 Dumbbell 22,5/ 17,5 kg
----------------------------------------------

C. HOME APPROVED WOD
1. Accumulate 3 minutes of a Handstand Hold

2. Glute Bridges 3 | 15 | '30

3. For time:
300 Squats
200 Sit-ups
100 Push-ups

Quote, CF, CFA, Amsterdam, CrossFit Amsterdam, Crossfitamsterdam, 020, mokum, fitness, fitness motivation, motivational quote, crossfit quote, crossfit
DROP IT LIKE IT'S HOT
29 December 2021 | by CrossFit Amsterdam
BENCHMARK
28 December 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 29 December 2021



"CrossFit Total"

The sum of each best lift of:
-Back Squat
-Shoulder Press
-Deadlift

Attempt each lift 3 times. The weight must increase after each
successful attempt at each movement. The weight may not be
decreased after the first attempt. A failed rep counts as an attempt.
Take the Back Squat and Shoulder Press (aka: Strict Press) from
the weight rack.


2020 Crossfit Games, Crossfit Total individual results:
Adler (T) 1244 (S) 475 (P) 207 (DL) 567
Fraser 1237/492/210/535
Ohlsen 1200/455/205/540
Kwant 1196/460/207/525
Medeiros 1192/480/175/537
Toomey (T) 890 (S) 335 (P) 140 (DL) 415
Wells 884/315/137/432
Pearce 764/275/157/335
Adams 712/265/127/327
Davidsdottir 701/269/137/295

BENCHMARK
27 December 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 28 December 2021

A. Split Squat 2 |8L+8R|'90

B. Kettlebell Windmill
4 |5L + 5R| '60

"the Odd Run"

C. For time:
800 m Run
400 m Backwards
400 m Ammobox
400 m Log
400 m Jerrycan
400 m Backwards
800 m Run
-----------------------------

D. HOME APPROVED WOD
Negative Push-ups 3-5 |8-12| '90 in tempo 10-1-X-1

16 minute EMOM of:
odd minute: 16 Jumping Lunges (switch in the air)
even minute: 8 Burpees

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DROP IT LIKE IT'S HOT
27 December 2021 | by CrossFit Amsterdam
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