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WOD
15 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 April 2022

In Buddies (teams of 2)
You go, I go!

30 rounds for time of:
5 dumbbell thrusters 22,5/ 15 kg
5 dumbbell push jerks
5 burpees over the dumbbell

BENCHMARK
14 April 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 15 April 2022

A1. ring rows 3 | 8-12 | 0" in tempo 2-1-x-1
A2. (ring) dips 3 | 8-12 | 0" in tempo 2-1-x-1
A3. hollow body holds 3 | ME | 2"

"Helen"

3 Rounds For Time
400 meter Run
21 US Kettlebell Swings 24/16 kg
12 Pull-Ups

WOD
13 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 April 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 35/25 kg

Power-Up

Powerlifting: 14 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 
10 | 3 | 2"

C1. Split Squat 
3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

It’s Gymnasty

Gymnastics: 14 April 2022

Tech/Skill work on:
Handstand walk practice
Spend 10 minutes on hsw drills
Scale: kick to handstand+handstand hold drills

Butterfly pull up/ ctb practice

Spend 6min. on butterfly practice

Strength:
Max set: pull up/ ctb/ bar MU
If no more than 8 kipping pull ups:
Then work on strict/ assisted pull up
2'rest

Every 90 sec. x 6 sets:
50-60% of max reps

WOD:
4' AMRAP
20/15 cal row - 5 wall walks - max reps TTB

1' rest

4' AMRAP
20 TTB - 20/15 cal row - max reps wall walks

1' rest

4' AMRAP
5 wall walks - 20 TTB - max cal row

BENCHMARK
12 April 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 April 2022

A. 200 m heavy sandbag carry bearhug hold

B. Tabata hollow rocks

"Cindy"

C. 20 minute AMRAP of:
5 pullups
10 pushups
15 squats

 

WOD
11 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 April 2022

A. Kneeling KB/DB press 3 |5-8| 2"

B. for time:

buy in 150 Double Unders

50 alternating Kettlebell Snatches 24/16 kg
50 Box Jumps
50 alternating Kettlebell Snatches

buy out 150 Double unders

It’s Gymnasty

Gymnastics: 12 April 2022

Tech/ Skill work on:
Ring MU practice

-low rings transitions
-jumping MU, two boxes
-explosive kip/ jump in hollow

If you dont have a CTB yet
Spend this time working
on kipping pull ups and CTB (box/ one footed/ bands)

Strength:
4 rounds for quality
15 toes to rings
10 strict ring pull ups
5 strict ring dips
1 ring MU (strict,kipping, jumping)
2' rest between rounds

WOD:
For time:
80 DU
40 kipping hspu
8 rope climbs
40 DU
20 deficit hspu
4 rope climbs

Power-Up

Powerlifting: 12 April 2022

A. Muscle Snatch + Overhead Squat 3 | 1+1 | '60 @ 60%

B. Snatch 
5 | 1 | '90 @ 75-80%

C. Back Squat/ Front Squat*

10/5 reps @ 60/60%
8/5 reps @ 70/70%
6/5 reps @ 75/70%
4/5 reps @ 80/70%
* First all Back Squat Sets, Then Front Squat

D1. Pull-up 
3 | 6-10 | '90
D2. Dip 3 | 6-10 | '90

WOD
10 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 April 2022

A. Clean complex of: 
1 High Hang Clean
1 Hang Clean
1 Squat Clean

B. 6 rounds for time of:
5 hang power cleans
10 weighted lunges

then 4 minutes of Handstand Walk

WOD
09 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 April 2022

A. Muscle up work/ progressions

B. In buddies:

20 minute EMOM of:
odd minute 0-10 min.: Buddy 1 Sled FW drag
even minute 0-10 min.: Buddy 2 Sled FW drag
odd minute 10-20 min.: Buddy 1 Sled BW drag
even minute 10-20 min.: Buddy 2 Sled BW drag

note: after every minute of sled drag, perform 
immediatly 5 Burpees

WOD
08 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 April 2022

Buddy WOD

6 rounds of:
400 m run*
10/7 tire flips
ME burpees

Buddy1 starts 400m Run, Buddy2 starts with the tire flips and ME burpees. When buddy 1 comes back
from the run, swap. 1 round is done when both performed the excerises accordingly. Score is nr. of burpees.
* mix the runs; 1 run is your normal forward run, the other run is backwards.

BENCHMARK
07 April 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 8 April 2022

"Cameron"

For time:
50 walking lunge steps (stepping)
25 chest-to-bar pull-ups
50 box jumps 24/20 inch
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s" 20/14 lbs (double squat wall balls)
50 sit-ups
5 rope climbs, 15 ft.

WOD
06 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 April 2022

A. Snatch Complex of:
1 Snatch Grip Deadlift
1 Power Snatch

B. 25 minute EMOM

1 Hang Squat Snatch

Power-Up

Powerlifting: 7 April 2022

A. Front Squat Build up to 1 RM

B. 1.5 Deadlift 
5 | 5 | 3"

C. Bench Press 
10 | 3 | 2" @ 80%

D1. Split Squat 
3 | 5L/R | '90
D2. Hip Thrust 3 | 5 | '90
D3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

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