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WOD
26 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 December 2021

A.

Power clean 3-3-3 reps
Front squat 2-2-2 reps
Squat clean 1-1-1 reps

B. 5 rounds for time of:
5 Kettlebell/ Dumbbell Snatches left arm
10 Kettlebell Swings left arm
10 Kettlebell Push Jerks left arm
5 Kettlebell/ Dumbbell Snatches right arm
10 Kettlebell Swings right arm
10 Kettlebell Push Jerks right arm
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C. HOME APPROVED WOD
One Legged Glute Bridges 4 | 12L + 12R | '60

Explosive Jump Squats 4 | 10 | '30 in tempo 3-4-X-0

For reps:
Tabata Sit-ups
Tabat Push-ups

WOD
25 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 December 2021

BOX Closed X-Mas

WOD
24 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 December 2021

BOX Closed X-Mas

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DROP IT LIKE IT'S HOT
24 December 2021 | by CrossFit Amsterdam
WOD
23 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 December 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. 4 rounds of 3 minutes of:
2x 100m Sandbag Bearhug Carry
Max effort Burpees over the Sandbag

rest 1 minute between rounds
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*C. (HOME-APPROVED WOD)
1. Accumulate 5 minutes of a plank hold

2. Explosive Push-ups
4 | ME | '90 in tempo 1-4-X-0
(1 second down, 4 seconds hold in bottem position, X = as explosive as possible up, 0 seconds on top)

3. 4 rounds of 3 minutes of:
75 Double Unders
Max Effort Burpees over the Jump Rope

rest 1 minute between rounds

WOD
22 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 December 2021

A. Power Cleans 3 | 2 | 2"

B. Front Squats 3-5 | 3-5 | 3"

C. For time 21-15-9 reps of:

Double Kettlebell/ Double Dumbbell Front Rack Stepping Lunges (L+R=1)
Double Kettlebell/ Double Dumbbell Devils Press
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*D (HOME-APPROVED WOD)
D1. Bodyweight Good Mornings (hands folded, prison-style behind head) 3 | 15 | 0
D2. Tuck Jumps 3 | 10 | '90

For time 21-15-9 Reps of:
Broad Jumps
Hand Released Push-ups

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DROP IT LIKE IT'S HOT
22 December 2021 | by CrossFit Amsterdam
DROP IT LIKE IT'S HOT
22 December 2021 | by CrossFit Amsterdam
WOD
21 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 December 2021

A1. Press 3-5 | 3-5 | 0
A2. Bent over Barbell Row (supinated grip) 3-5 | 5-8 | 3"

B. 5 rounds for time of:

15 Double Kettlebel/ Double Dumbbell Thrusters
10 Strict Pull-ups
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*C. (HOME-APPROVED WOD)
(strict) Handstand Push-ups 3-5 | 3-5 | 2"

5 Rounds for time of:
10 Burpees
10 V-ups
10 Jumping Lunges (L+R=1)

WOD
20 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 December 2021

A. Back Squat 3 | 3-5 | 3"

B. Deadlift
1-2 | 5 | 3"

C. 16 minute AMRAP of:

400 m Run
20 US Kettlebell Swings 24/16 kg
10 Burpees over the Kettlebell
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D. (HOME-APPROVED WOD)

Split Squat Bodyweight 3 | 8L + 8R | '60

10 minute AMRAP:
20 Sit-ups
15 Squats
10 Push-ups

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