CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 10 May 2022
A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"
B. For time:
10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks
Power-Up
Powerlifting: 10 May 2022
A. Back Squat/ Front Squat*
8/5 reps @ 65/70%
6/4 reps @ 75/80%
4/3 reps @ 85/85%
4/3 reps @ 90/90%
* First all Back Squat Sets, Then Front Squat
B1. Press 5 | 3-5 | 0"
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"
LET’S GET PHYSICAL
WOD: 8 May 2022
A. Handstand Walk practise
B. Clean Complex of @70%:
1 High Hang Clean
1 Hang Clean
1 Clean
C. AMRAP 15 minutes
5 Power Cleans 70/45 kg
10 Handstand push ups
15 V-Ups
LET’S GET PHYSICAL
WOD: 7 May 2022
Buddy WOD, you go - I go
for time, 30 sec on, 30 sec off, of:
100 Burpees
200 air squats
300 sit-ups
200 lunges
100 push-ups
LET’S SET THE BAR
Benchmark: 6 May 2022
A. Back Squat 3 | 3-5 | 3"
"Annie are you ok?"
B. 21-15-9 Reps for Time:
Row (calories)
Thrusters 30/20 kg
Medicine Ball Cleans (20/14 lb)
Sumo Deadlift High-Pulls 30/20 kg
Wall Balls (20/14 lb)
Burpees
LET’S GET PHYSICAL
WOD: 5 May 2022
A. Floor Press 3 | 8 | '90
B. Bench press 3 | 3-5 | 3"
C. Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a run.
From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.
It’s Gymnasty
Gymnastics: 5 May 2022
SKILL
4 sets of
20/15 cal row
max reps ring MU/ bar MU (unbroken set)
scale* pull up/ chest to bar
Rest 1min after every set
STRENGTH
3 sets of
3 ring pull ups (false grip)
3 ring dips
30'' L-sit hold after each set
Rest 90sec between sets
G-WOD
12' AMRAP of:
2 strict HSPU
4 rope climbs
8 TTB
Power-Up
Powerlifting: 5 May 2022
A. Deadlift 3 | 3-5 | 3"
B. Bench Press
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
C1. Bulgarian Split Squat 3 | 3-5 | '90
C2. Single Leg Hip Trust 3 | 3-5L/R |'90
D1. Parallettes Push-ups 3 | 8-12 | '90
D2. Ring Row 3 | 8-12 | '90
LET’S GET PHYSICAL
WOD: 4 May 2022
A. Burgerner Warm-up and skill transfer
B. 3x 12 minute EMOM's of:
1st - 12 minute EMOM: Snatches for weight.
2nd - 12 minute EMOM: Cleans for weight.
3rd - 12 minute EMOM: Deadlift for weight.
LET’S SET THE BAR
Benchmark: 3 May 2022
A1. (weighted) strict Ring dips 3 | 5-8 | 0
A2. Pull-ups strict 3 | ME |3"
"Fight gone bad"
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls 35/25 kg
1 minute of box jumps 20 inch
1 minute of push presses 35/25 kg
1 minute of rowing (calories)
Rest 1 minute
It’s Gymnasty
Gymnastics: 3 May 2022
SKILL/TECH:
Accumulate 40m HSW
Scale: 30 attempts walk to the wall
Advanced: 6 attempts obstacle walk
STRENTGH
10/8/6/4/2
Strict pull up
Strict TTB
*Superset
Rest as needed after each set of TTB
Time cap 12 minutes (including rest)
G-WOD
3 rounds for time of:
40 DU
15 deficit HSPU
30/23 cal ski
Time cap 15 minutes
Power-Up
Powerlifting: 3 May 2022
A. Muscle Snatch + Sots Press 3 | 1+ 5 | '60
B. Snatch 10min EMOM 1 rep @ 80-85%1RM
C. Back Squat/ Front Squat*
8/5 reps @ 65/70%
8/5 reps @ 70/75%
6/5 reps @ 80/80%
6/5 reps @ 85/85%
* First all Back Squat Sets, Then Front Squat
D1. Press 3 | 5 | 0"
D2. Arnold Press 3 | 5 | 0"
D3. Pass Troughs 3 | 10 | 2"
LET’S GET PHYSICAL
WOD: 2 May 2022
A. 20 minutes of Snatch Complex work of:
1 Hang Snatch
1 Overhead Squat
1 Squat Snatch
B. 3 rounds for time of:
Row 500 meters
21 hang power snatches 40/25 kg
LET’S GET PHYSICAL
WOD: 1 May 2022
A. 10 EMOM 1 rope climb
B. 15 minute of Handstand walk
C. Tabata special
1) reverse tabata L-sit hold, (8 rounds of 10 sec work, 20 sec rest)
2) Tabata squats (normal tabata, so 8 rounds of 20 sec work, 10 sec rest)
3) Tabata push-ups
4) Tabata lunges
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
