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WOD
08 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 October 2021

Buddy WOD
36 minute AMRAP, you do 1 round, I'll do 1 round of:
15 Cal Row
12 Dumbbell Hang Squat Cleans
9 Burpees

Just lift odd shit

Strongman: 9 October 2021

A. Turkisch Get-up 3 | 10 alternating | 2"

B. Bench Press 
10 | 3 | 2" @ 80%1RM

C. Buddy WOD:

3-5 Rounds for time of
5x Keg to Shoulder
5x keg Shoulder to Overhead
5x stricht Pull-up
15 m Sled Drag Back wards

WOD
07 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 October 2021

A. 20 minutes to build up to your 2 Rep Squat Snatch

B. *21-15-9 reps for time of:

Power Snatches
Toes to Bar
Handstand Push Ups

*starting with and on every other minute, 3-5 Burpees

WOD
06 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 October 2021

A 1. Strict Pull Ups 3-4| 8-12 | 0
A 2. Push Ups 3-4 | ME | '120-180

B. 5x 500 meter Row

After each set perform 5 burpees over the rower
Rest is 1:1

Power-Up

Powerlifting: 7 October 2021

A. Power Clean + Push Press
Find a heavy set, then:
5 | 3 | 2" @ 80-85%

B. Front Squat 
3 | 3-5 | 3" in tempo C-0-X-1

C1. Pull-up 
3 | 5-8 | 2"
C2. Dip 3 | 5-8 | 2"

WOD
05 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 October 2021

A. Handstand Push Up practice

B. Buddy WOD

Cash in of: 100 Cal on Ski- erg

60 Buddy Wall Ball Shots
30 syncronised Toes to Bar
40 Buddy Wall Ball Shots
20 syncronised Pull-ups
20 Buddy Wall Ball Shots
10 syncronised Bar Mu's

Cash out of: 100 Cal on Ski- erg

Quote, CF, CFA, Amsterdam, CrossFit Amsterdam, Crossfitamsterdam, 020, mokum, fitness, fitness motivation, motivational quote, crossfit quote, crossfit
NEWS
05 October 2021 | by CrossFit Amsterdam

FOR THIS WEEK the BUDDIE WOD's are programmed on:- WEDNESDAY 6 OCTOBER - SATURDAY 9 OCTOBER

WOD
04 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 October 2021

A. Hang Power Snatch 4-5 | 2 | '120

B. 3x 4 minute AMRAP of:

10-12 cal Row
10 alternate Dumbbell Snatches 22.5/ 15 kg
10 Burpees

note: rest 2 minutes between AMRAP's

Power-Up

Powerlifting: 5 October 2021

A. Back Squat 3-5 | 1-3 | 3" in tempo 3-0-X-1 @ 85-90%

B. Bench Press 
3 | 5x2 | '20 | 3" in tempo 3-0-X-1 @ 80-85%

C1. Bulgarian Split Squat 
3 | 5-8 L+R | '90
C2. Dumbbell Shank Lever Row 3 | 5-8 | '90

WOD
03 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 October 2021

A. Split Squat 2-3 | 8L + 8R | '60

B. Complete as many rounds as possible in 20 minutes of:

5 m. Rope Climbs, 2 ascents
20 Single-Leg Squats, alternating
40 Double Unders

WOD
02 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 October 2021

A. Every 3 minutes for 15 minutes the Jerk Complex of:
2 Push Press + 2 Push Jerks + 2 Split Jerks
note: weight increases every round

B. Deadlift
3-5 | 3-5 | 3"

WOD
01 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 October 2021

A. On individual base:
10 EMOM of:
Odd minute: 5-10 Toes-To-Bar
Even minutes: 15-20 Abmat Situps

B. In Buddies

30 minute AMRAP of:
15 Push Ups
10 Jumping Lunges (L+R = 1)
5 Burpee Box Jumps 60|50 cm
Note: you do 1 round, I do 1 round.

Just lift odd shit

Strongman: 2 October 2021

Week 52

WOD
30 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 October 2021

A. 4 Rounds of the following Snatch Complex:
2 Snatch High Pulls
2 Squat Snatches

B. For time:

1,000 m Row
30 Chest-to-Bar Pull Ups
10 Overhead Squats 50/35 kg
20 Chest-to-Bar Pull Ups
20 Overhead Squats 50/35 kg
10 Chest-to-Bar Pull Ups
30 Overhead Squats 50/35 kg
1,000 m Row

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