CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 27 July 2021
A. EMOM Muscle Snatch + 2 Snatch Balance 5 | 1 | 1"
B. Snatch Pull + 2 Snatch 5 | 1 | 2"
C. 15 minute Alternating EMOM of:
1st Minute: 1 - 5 Ring Muscle Ups
2nd Minute: 10 - 15 Kettlebell Swings 32/24 kg
3rd Minute: Rest
It’s Gymnasty
Gymnastics: 27 July 2021
Power-Up
Powerlifting: 27 July 2021
A. Back Squat 3-5 | 1-3 | 3" in tempo 4-1-1-1
B. Press 7 | 3 | 2" in tempo 3-1-1-1
C1. Pull-up 3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row 3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up 3 | 12-20 | 2"
LET’S GET PHYSICAL
WOD: 26 July 2021
A. 1 Front Squat + 2 Back Squat 6 | 1 | 3"
B. 2 x 8 minute AMRAP's of:
1st AMRAP
10 Handstand Push Ups
15 Calorie Row
2nd AMRAP
15 Calorie Ski Erg
10 Double Dumbbell Shoulder to Overhead 22.5/15 kg
note: 2:00 minutes rest between sets
LET’S GET PHYSICAL
WOD: 25 July 2021
A. Turkish Kettlebell Get Ups
6 | 3L + 3R | 3"
B. 3 Rounds of:
0:00 - 3:00 400m Run then max effort Double Unders
3:00 - 4:00 Double DB/KB Thrusters
4:00 - 5:00 Pull Ups
5:00 - 6:00 Rest
note: Score is total of Reps on your Double Unders, Thrusters and Pull Ups combined
LET’S GET PHYSICAL
WOD: 24 July 2021
BUDDY WOD
34 minute AMRAP of:
Buy In: 5000/ 4500 m Row
then in remaining time AMRAP of:
2 Power Snatches 60/45 kg
4 Overhead Squat 60/45 kg
8 Box Jump Overs 30/24 inch
note: Partner A needs to complete 1 round (2/4/8 reps) before Partner B can perform his/her 1 round.
Just lift odd shit
Strongman: 24 July 2021
A. Push Press find your 1 RM in 15 Min
B. Zercher Squat 3-5 | 3-5 | 3" in tempo 4111
C. Buddy Wod, 20 min Buddy EMOM of:
1st minute: ME Sandbag over the Box
2nd minute: ME Sandbag Squats
3rd minute: ME Sandbag Bearhug Walk
4th minute: rest
LET’S GET PHYSICAL
WOD: 23 July 2021
3 x 8 minute AMRAP of:
7 Squat Cleans 60/40 kg
14 Toes to Bar
21 Wall Balls
200 m Run
notes:
- Each Round starts from beginning
- 3 minutes rest between rounds
- Aim is 2+ Rounds per AMRAP
LET’S GET PHYSICAL
WOD: 22 July 2021
A1. Bench Press 5 | 8 | 0"
A2. Double Dumbbell Overhead Hold 5 | 30 - 45 secs | 2"
B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st minute: Ski Erg Calories
2nd minute: Double Kettlebell Front Rack Walk
3rd minute: Echo Bike Calories
4th minute: Heavy Sled Drag
Power-Up
Powerlifting: 22 July 2021
A. Front Squat 3-5 | 3-5 | 3" in tempo 4-0-1-1
B. Deadlift 1-3 | 5-8 | 3" in tempo 4-1-1-1
C1. Bench Press 3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1
LET’S GET PHYSICAL
WOD: 21 July 2021
A. Snatch Pull + Snatch High Pull + Snatch 5 | 1 | "90
B. 12 minute window to find a heavy Snatch
C. 4 Rounds for time of
50 Double Unders
15 Shoulder to Overhead 60/40 kg
10 Burpee to target
note: 14 minute Time Cap
LET’S SET THE BAR
Benchmark: 20 July 2021
A. Split Squat 2 | 6L+6R | '90
B. KB Turkish Get-ups 2-3 | 6L+6R | '90
Cindy
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
rest 5 minutes
Power-Up!
Powerlifting: 20 July 2021
A. Back Squat 3-5 | 1-3 | 3" in tempo 4-1-1-1
B. Press 7 | 3 | 2" in tempo 3-1-1-1
C1. Pull-up 3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row 3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up 3 | 12-20 | 2"
Let's get Gymnasty...
Gymnastics: 20 July
A. Strength Work:
Weighted Chin-ups 5 | 3|
Ring Strength,
10x alternating EMOM of 30 seconds on/ 30 seconds off, of:
- Top Ring isometric Holds
- Bottem of Ring hold
B. Tech/ Skill Work:
Butterfly/ Kipping progressions or jumping Bar MU's
C. Conditioning:
10 rounds for time of
20 DU's
3 Pull Ups/ Chest to Bar/ Bar Mu's
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
