CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
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
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
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
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
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
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
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
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.
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.
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
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
