CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S SET THE BAR
Benchmark: 15 October 2021
A. 5 rounds Clean Complex of:
1 Power Clean
2 Hang Squat Cleans
Top Gun
B. For time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
4 Burpees to start and on top of each minute
Tc. 18 minutes
LET’S GET PHYSICAL
WOD: 14 October 2021
A. Turkish Get-ups 2|5L+5R|1"
B. Technique on (synchronized) T2B
C. Buddy WOD for time:
30 synchronized Toes to Bar
800 m Run
25 synchronized Toes to Bar
400 m Run
20 synchronized Toes to Bar
Power-Up
Powerlifting: 14 October 2021
A. Power Clean + Push Press 3 | 5-7x1 | '30 | 2-3" @ 85%
B. Front Squat 5 | 3 | 3" in tempo C-0-X-1
C1. Pull-up 3 | 5-8 | 2"
C2. Dip 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 13 October 2021
A. Press to Push Press* 2-4 | 5-8 | 2"
*after your Press (5-8 reps) make 3 Push Presses
B. 27*21*15*9 Reps for time of:
Double Dumbbell / KB Box Step Overs 2x 22,5/ 15kg
Dumbell / Kb Push-Ups
* 50 Double Unders
TC: 21 minutes
LET’S GET PHYSICAL
WOD: 12 October 2021
A. Back Squat 3-5 | 3-5 | 3"
B. Buddy WOD
10 minute ascending ladder of:
2 Wallball Shots 20/14 lbs (Partner 1)
2 synchronized Burpees
2 Wallball Shots (Partner 2)
4 synchronized Burpees
4 Wallball Shots (Partner 1)
4 synchronized Burpees
4 Wallball Shots (Partner 2)
4 synchronized Burpees
6 Wallball Shots (Partner 1)
6 synchronized Burpees
6 Wallball Shots (Partner 2)
6 synchronized Burpees
... etc.
Power-Up
Powerlifting: 12 October 2021
A. Back Squat 3-5 | 1-3 | 3" in tempo 3-0-X-1
B. Bench Press 3 | 5x2 | '20 | 3" in tempo 3-0-X-1
C1. Bulgarian Split Squat 3 | 5-8 L+R | '90
C2. Dumbbell Shank Lever Row 3 | 5-8 | '90
This week, Buddy UP on: - Tuesday 12th - Thursday 14th - Saturday 16th
LET’S GET PHYSICAL
WOD: 11 October 2021
A1. Dumbbell Bench Press 2-4 | 5-8 | 0"
A2. Push-Ups 2-4 | ME| 2"
B. For time, 21-15-9 reps, of:
Pull-Ups
V-Ups
Box Jumps 60/50 cm
LET’S GET PHYSICAL
WOD: 10 October 2021
A. Split Squat 2-3 | 8L + 8R | '60
B. Technique work Split Jerk
C. 10 minute EMOM of:
odd minute: 4x 1 Power Clean & 1 Split Jerk (*L)
even minute: 4x 1 Power Clean & 1Split Jerk (*R)
Note: left foot front in your split jerk or right foot front
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
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
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"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
