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DROP IT LIKE IT'S HOT
01 September 2021 | by CrossFit Amsterdam
BENCHMARK
31 August 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 1 September 2021

A. Tech work on:
Clean & Jerks

"Grettel"
B. 10 Rounds for time of:
3 Clean & Jerks 61/43 kg
3 Burpees over the Bar

C. Accessory Work:
5 minutes recovery,
then mobility/ static stretches (20-30sec holds)

WOD
30 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 August 2021

A1. Strict Press 6 | 6 - 8 | 0"
A2. Elevated Feet Parallette Push Up/Push Up 6 | Max Effort | 2"

B. 4 Rounds for Time of:

15 m Double Dumbbell Lunge
75 Double Unders
20 Alternating Dumbbell Snatch

It’s Gymnasty

Gymnastics: 31 August 2021

Last day Pull-up cycle!

"TEST DAY"

Strength test:
1. 1 RM Weighted Pull-up in tempo 3-0-1-0
2. Max set strict Pull-ups (scaled: max set slow negatives in tempo 3-0-1-0)

Core:
TABATA Hollow Hold | Superman hold

Skill Test:
every 3 minutes (12 total)
1. max set TTB
2. max set Pull-ups
3. max set Chest to bar
4. max set Bar MU

Power-Up

Powerlifting: 31 August 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

WOD
29 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 August 2021

A. 0 - 16 Minutes to Establish a Heavy for the day of: 4 rep Back Squat
B. 16 - 20 Minutes - Back Squat @ 80% of Part A 2 | 4 | 2"

B. 3 rounds of 3 minutes On/ 3 minutes Off, of:
21/18 Cal Ski
21 Wall Balls
then in remaining time max effort Burpee Box Jump Overs 30/24 "

Note: Athlete to be starting BBJO at 2:00 of each round

WOD
28 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 August 2021

A1. Elevated Foot Bulgarian Split Squat 5 | 8 L + 8 R | 0"
A2. Box Jump 30/24 " 5 | 8 - 12 | 2"

B. In Partners 20 minute AMRAP of:
80 m Heavy Sled Drag
40 Bench Press 60/40 Kg
80 m Heavy Sled Drag
40 Burpee to target

WOD
27 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 August 2021

In Partners 40 minute AMRAP of
3 Wall Walks
9 Pull Ups
15 US Kettlebell Swings 24/16 kg
21 Double Unders
Note : Complete Entire round before swapping

Just lift odd shit

Strongman: 28 August 2021

A. Power Snatch
3 | 3-5x1 | '30 | 3" @ 90%1RM
B. Yoke Press
5 | 5 | 3"
20 min AMRAP of:
Week 47

WOD
27 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 August 2021

BuddyWOD
40 minute AMRAP of:
3 Wall Walks
9 Pull Ups
15 US Kettlebell Swings 24/16 kg
21 Double Unders
Note: Complete entire round before swapping

Just lift odd shit

Strongman: 28 August 2021

A. Power Snatch 3 | 3-5x1 | '30 | 3" @ 90%1RM

B. Yoke Press 5 | 5 | 3"

C. Buddy WOD
20 min AMRAP of:
- 10 sandbag Squats
- 20 m Sandbag Walk
- 30 sec Ski-erg for Cal

Note: Yo do a round, I do a round
Score = total Calories

WOD
26 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 August 2021

8 Rounds for time of:
200 m Run
6 HSPU's
4 Bar Muscle Ups
3 Squat/Power Clean 100/70 kg
Note: 34 minute Time Cap

WOD
25 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 August 2021

A1. Alternating Leg Front Rack Box Step Up 3 | 6 - 8 (each leg) | 0"
A2. Banded Pull Aparts 3 | 20 | '60

B. Chin Ups 
2-4 | 8-12 | '90

C. 4 rounds of:
1st minute: Sled Drag anyhow @BW for distance*
2nd minute: rest
3rd minute: Ski-erg for Cals
4th minute: rest

Score: Total Calories
*20 m distance = 3 cals

Power-Up

Powerlifting: 26 August 2021

A. Front Squat 5 x E2OM 3 Reps in tempo 3-0-1-1

B. Squat Stance Deadlift 
3-5 | 3-5 | 3" in tempo 3-1-X-1

C1. Push Press 
3-5 | 5-8 | 2"

C2. Rotating Ring Pull-up 
3-5 | 5-8 | 2"

Quote, CF, CFA, Amsterdam, CrossFit Amsterdam, Crossfitamsterdam, 020, mokum, fitness, fitness motivation, motivational quote, crossfit quote, crossfit
DROP IT LIKE IT'S HOT
25 August 2021 | by CrossFit Amsterdam
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