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WOD
01 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 August 2021

A. 1 Front Squat + 2 Back Squat 6 | 1 | 3"

B. 42 - 30 -18 Reps for time of:

Calorie Row
Alternating Dumbbell Hang Snatches 22.5/15 kg

WOD
31 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 August 2021

A. Skin the Cat 6 | 3 | 2"

B. 5 Rounds for time of:
40 Double Unders
10 Shoulder to Overhead 50/35 kg
10 Toes to Bar

WOD
30 July 2021 | by CrossFit Amsterdam

Buddy-up!

WOD: 31 July 2021

Buddy WOD
35 Minute AMRAP of:
100 Calorie Row
80 Wall Balls
60 Hang Power Snatch
40 Burpee Box Jump Overs

Just lift odd shit

Strongman: 31 July 2021

A. Turkisch Get-Up 5 | 2L+2R | 2"

B. Zercher Squat 3-5 | 3-5 | 3" in tempo 4111

C. Buddy WOD
10 Rounds For Time of:
12 Deadlifts 70/50kg
9 Hang Power Cleans
6 Jerks

note: You do a round, I do a round

WOD
29 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 July 2021

32 minute EMOM of:
1st minute: 5 - 8 BMU/Chest to Bar/Pull Ups
2nd minute: 16/12 Cal Echo Bike
3rd minute: 60 Double Unders
4th minute: 5 Deadlifts 120/90 kg
note: Work in groups of 4 athletes

WOD
28 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 July 2021

A1. Strict Press 5 | 6 - 8 | 0"
A2. Single Leg Dumbbell RDL 5 | 8L + 8R | 3"

B. Alternating 18 minute EMOM of:
1st minute: 45 sec Chin Hold over Bar
2nd Minute: 12/10 Cal Row
3rd minute: 45 second Handstand hold against wall
4th minute: 12/10 Cal Ski Erg
5th minute: Hanging Tuck Hold
6th minute: 10 x 10m Shuttle Runs

Power-Up

Powerlifting: 29 July 2021

A. Front Squat 1-3 | 5-8 | 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

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DROP IT LIKE IT'S HOT
28 July 2021 | by CrossFit Amsterdam
BENCHMARK
27 July 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 28 July 2021

A. 2 Clean Pulls + 2 Squat Cleans 6 | 1 | 3"

Crossfit Open 11.5

B. 20 minute AMRAP of:
5 Power Clean 60/40 kg
10 Toes to Bar
15 Wall Balls

WOD
26 July 2021 | by CrossFit Amsterdam

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"

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DROP IT LIKE IT'S HOT
26 July 2021 | by CrossFit Amsterdam
WOD
25 July 2021 | by CrossFit Amsterdam

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

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