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WOD
28 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 June 2021

A. 2 Snatch Pulls + 2 Squat Snatches + 2 Overhead Squats 7 | 1 | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st Minute: Sandbag Hold
2nd Minute: Push Up/Bar Dip/Ring Dips
3rd Minute: Sled Drag
4th Minute: Echo Bike Calories

It’s Gymnasty

Gymnastics: 29 June 2021

Tech work:
Practice kipping Pull-up/ Chest to Bar
Practice kipping Toes to Bar (TTB)

Strength work:
Strict Pull-ups 10-8-6-4-2
Or 7-6-5-4-3
Or 5-4-3-2-1 (Slow negatives) *Add weight progressively

Conditioning:
15 minute EMOM of:
A. x kipping pull ups
B. x kipping TTB
C. 40 DU/ 60 SU

Power-Up

Powerlifting: 29 June 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"

WOD
27 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 June 2021

A. 3 Front Squat + 6 Back Squat 5 | 1 | 3"

B. 14 minute AMRAP of:

4 Double Dumbbell Thruster 22.5/15 kg
6 Toes to Bar
24 Double Unders

WOD
26 June 2021 | by CrossFit Amsterdam

LET’S set the BAR

BENCHMARK: 27 June 2021

A. Weighted Pull Ups
3-5 | 5-8 | 3"

B. GRETTEL

10 Rounds for time of:
3 Clean & Jerks 60/42,5 kg
3 Burpees over the Bar

Time Cap 20 Minutes

WOD
25 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 June 2021

BUDDY WOD
34 minute AMRAP of:
15 Rope Climbs
50 Bar Facing Burpees
50 Power Snatches 60/45 kg
50 Bar Facing Burpees
200 Wall Balls

Just lift odd shit

Strongman: 26 June 2021

A. Muscle Snatch
- Find a heavy explosive rep
Perform 4 | 2 | '90 @ 90%

B. Strip Bench Press
- Start @ 5RM
- Strip 5-10% @ Failure
- Perform 60 reps without rest
- tempo C-0-C-0

C. BUDDY WOD, 20 min AMRAP of:
5m-10m-15m Suicide Farmers Walk
note: Weight is 90% of your 5RM Farmers Handle Deadlift

WOD
24 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 June 2021

4 Rounds for time of:
500/400m Row
15 Toes to Bar
400m Run
15 Double Dumbbell Devils Presses 22.5/15 kg

note: Time Cap 33 minut
es

WOD
23 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 June 2021

A1. Benchpress 5 | 7 | 0"
A2. Half Kneeling DB Press (L) 5 | 10 | 0"
A3. Half Kneeling DB Press (R) 5 | 10 | 0"
A4. Double Dumbbell Bent Over Row 5 | 10 | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:

1st Minute: Double Kettlebell Overhead Carry
2nd Minute: Ab Mat Sit Up
3rd Minute: Sled Drag
4th Minute: Echo Bike Calories

Power-Up

Powerlifting: 24 June 2021

A. Front Squat 3-5 | 3-5 | 3" in tempo 4-1-1-1

B1. Press 
3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Chin-up 3-5 | 3-5 | 2" in tempo 3-1-1-1

C1. Romanian Deadlift 
3 | 6-10 | '90 in tempo C-0-1-1
C2. Dumbbell Bench Press 3 | 6-10 | '90 in tempo C-0-1-1

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DROP IT LIKE IT'S HOT
23 June 2021 | by CrossFit Amsterdam
WOD
22 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 June 2021

A. 7 x EMOM2 of 2 Clean Pull + Squat Clean + Front Squat
B. 16 minute AMRAP of;
20 Calorie Row
10 Power Clean and Jerk 60/45 kg
5 Wall Walks (Rx+ 10m HS Walk)

WOD
22 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 June 2021

A. 7x Every two minutes on the two minutes of 2 Clean Pulls + Squat Cleans + Front Squats

B. 16 minute AMRAP of;

20 Calorie Row
10 Power Clean and Jerk 60/45 kg
5 Wall Walks (Rx+ 10m HS Walk)

WOD
21 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 June 2021

A. For Quality!
7 sets of every two minutes on the two minutes: 

1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:

1st minute: Toes to Ring
2nd minute: Double Kettlebell Front Rack Walk
3rd minute: Echo Bike Calories
4th minute: Heavy Sled Drag

It’s Gymnasty

Gymnastics: 22 June 2021

Week 30

Power-Up

Powerlifting: 22 June 2021

A. Back Squat 3-5 | 3-5 | 3" in tempo 4-1-1-1

B1. Bench Press 
3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Barbell Row 3-5 | 10 | 2" in tempo 3-1-1-1

C1. Split Squat 
3 | 5L+5R | '90 in tempo C-1-1-1
C2. Yoke Press 3 | 10 | '90 in tempo C-1-C-1

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