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WOD
28 March 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 March 2021

A. Back Squat 3 | 8 | 3"
*at same weight as 10 rep max from previous week
Note: If athlete hasn't been following squat programme they are to complete 5 x 5

B. 3 Rounds for time of:
15 Double Dumbbell Front Squat
200m Run
15 Double Dumbbell Thruster
Rest 1:00

WOD
27 March 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 March 2021

4 Rounds of 6 minutes on/ 2 minute off, of:
Rounds 1 and 3
10 Alternating Dumbbell Devils Press
20 Alternating Reverse Dumbbell Stepping Lunge

Rounds 2 and 4
100 m Run
5 Wall Walks
15 Russian Kettlebell Swings

WOD
26 March 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 March 2021

"Corona Kelly"
5 rounds for time of:
400 m Run
30 Tire Jumps
30 Plate Thrusters

WOD
25 March 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 March 2021

27-21-15-9 for time of:
Hang Power Clean 50/35 kg
Front Squat 50/35 kg

WOD
24 March 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 March 2021

A1. Bench Press  5 | 10 | 0"
A2. Dumbbell Bent Over Row  5 | 10 | 3"  (10L/ 10R)

B. 4 rounds for Quality of:
10 Diamond Push Ups
30 Banded Tricep Extenstions
40 Banded Bicep Curls
45 sec Sideplank R
45 sec Sideplank L
rest as needed between rounds

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

LET’S GET PHYSICAL

WOD: 24 March 2021

A1. Deadlift  6 | 5 | 0"
A2. Broad Jump  5 | 8 | 3"

B. For time of
800 m Run
45 Double Dumbbell Power Clean
600 m Run
30 Double Dumbbell Power Clean
400 m Run
15 Double Dumbbell Power Clean

WOD
22 March 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 March 2021

A1. Seated KB/DB Z Press 5 | 12 | 0"
A2. 10 x Parallel Shoot through + 5 - 15 Push Ups 5 | 1 | 3"

B. 6 rounds for time of:
10 Alternating Hang DB/KB Clean and Jerk
10 Push Ups
10 Alternating Hang DB/KB Clean and Jerk
10 Burpees
10 DB/KB Thruster ( 5 L/5 R)

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

LET’S GET PHYSICAL

WOD: 22 March 2021

A. Back Squat 4 | 7 | 3"
*at same weight as 10 rep max from previous week

B. Crossfit Games Open 21.2
10 Alternating DB Snatch
15 Burpee Box Jump Over
20 Alternating DB Snatch
15 Burpee Box Jump Over
30 Alternating DB Snatch
15 Burpee Box Jump Over
40 Alternating DB Snatch
15 Burpee Box Jump Over
50 Alternating DB Snatch
15 Burpee Box Jump Ove

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