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WOD
09 May 2022 | by CrossFit Amsterdam

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"

WOD
08 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 May 2022

A. Back Squat 3-5 | 8-12 | '90 in tempo 3-1-X-1

WOD
07 May 2022 | by CrossFit Amsterdam

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

WOD
06 May 2022 | by CrossFit Amsterdam

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

BENCHMARK
05 May 2022 | by CrossFit Amsterdam

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

WOD
04 May 2022 | by CrossFit Amsterdam

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

WOD
03 May 2022 | by CrossFit Amsterdam

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.

BENCHMARK
02 May 2022 | by CrossFit Amsterdam

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"

WOD
01 May 2022 | by CrossFit Amsterdam

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

WOD
30 April 2022 | by CrossFit Amsterdam

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

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