CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 30 January 2023
A. Power Snatch
3 - 3 - 3 @ 80%
rest 30 seconds between sets
Rest 2:00
2 - 2 - 2 @ 85%
rest 30 seconds between sets
Rest 2:00
1 - 1 - 1 @ 90% +
rest 30 seconds between sets
B. 2 Rounds Each For Time (EFT) of
30 Toes to Bar
75 Double Unders
15 Burpee to Target
75 Double Unders
30 Pull Ups
rest 3:00 after each round
*Time Cap 18 minutes
LET’S SET THE BAR
Benchmark: 29 January 2023
A. 15 minutes to Find Heavy 3 rep Weighted Pull Up
B. Weighted Pull Up 4 | 3 | 2" @ 80-90% of Part A
OMAR
C. For time of
10 Thrusters 45/30 kg
15 Bar Facing Burpees
20 Thrusters 45/30 kg
25 Bar Facing Burpees
30 Thrusters 45/30 kg
35 Bar Facing Burpees
*16 minute TC
Slow is smooth, smooth is fast
Olympic Weightlifting: 29 January 2023
A. Snatch DL to Knee Position Then to Power 3 x 5
B. Segmented Snatch Deadlift (With Tempo) 5 x 6-8
C. Snatch pull + Snatch 5 x (2 + 1)
D. 4 Rounds for Quality
8 Snatch grip Barbell Row
8 Snatch Grip Upright Rows
Pull up hold (10/15s over bar, 10/15s at eye height, then 10/15s to full extension
REST 60-90s Between Rounds
LET’S SET THE BAR
Benchmark: 28 January 2023
"Matt's Birthday WOD"
In Partners for time of :
Buy In
38 Synchro Burpees
38 Cal Row (Each)
then
27 - 21 - 15 - 9
Deadlift 100/70 kg
Handstand Push Up
then
Buy Out
38 Synchro Burpees
38 Cal Row (Each)
*Each partner to complete 27 - 27 - 21 -21 - 15 - 15 - 9 - 9 reps individually
LET’S GET PHYSICAL
WOD: 27 January 2023
A. Backrack Walking Lunges
4 | 20 meters | 3"
*Athletes to find a heavy 20 m effort
B. 4 Rounds for time of
30 Wall Balls
40 Doubles
6 Bar Muscle Up
LET’S GET PHYSICAL
WOD: 26 January 2023
A. Kettlebell Turkish Get Up 5 | 5 L and 5 R | 3"
B. 3 Rounds of 6 minutes on/2 minutes off
45/35 Calorie Ski
45/35 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20 "
Power-Up
Powerlifting: 26 January 2023
A. Front Squat
5 reps @ 70%
3 reps @ 80 %
1 rep @ 90 %
3 reps @ 85%
3 reps @ 85%
B1. Farmer Handle Deadlift 3 | 3-5 | 2"
B2. Bench Press 3 | 3-5 | 2"
C. Buddy WOD
200 Double Kettlebell Swings for time 2x24/16kg
EMOM 5x Shoulders to Overhead
LET’S SET THE BAR
Benchmark: 25 January 2023
A. 15 Minutes to find a heavy Complex of:
1 Deadlift + 1 Low Hang Cluster + 1 Front Squat + 1 Thruster
"Clay's Birthday WOD"
B. EMOM x 5
50 Double Unders + 5 Thruster 50/35 kg
rest 2:00
C. EMOM x 5
50 Double Unders + 3 Thruster 60/45 kg
rest 2:00
D. EMOM x 5
50 Double Unders + 1 Cluster 70/55 kg +
( if athlete is comfortable, let them build over the last 5 minutes with the cluster)
Slow is smooth, smooth is fast
Olympic Weightlifting: 25 January 2023
A. Clean DL to Knee Position Then to Power 3 x 5
B. Segmented Clean Deadlift (With Tempo) 5 x 6-8
C. Clean Pull + Clean 5 x (2 + 1)
D. 4 Rounds for Quality
8 Barbell Upright Row
8/8 Chainsaw Row (or barbell if it's easier)
ME Banded Lat pull Downs
REST 60-90s Between Rounds.
LET’S GET PHYSICAL
WOD: 24 January 2023
A. Split Jerk 10 | 2 | 90"
B. For time of
40 Calorie Row
40 Toes to bar
40 Single Dumbbell Box Step Up 22.5/15 kg & 24/20"
40 Toes to bar
40 Calorie Row
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
