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WOD
03 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 August 2021

A. Tempo Snatch Deadlift + Snatch Shrug + Power Snatch 7 | 1 | 2"

B. 21* 15* 9 of:

Overhead Squat 60/40 kg
Chest to Bar Pull Ups
*200 m Run after each set

note: 16 minute TC

WOD
02 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 August 2021

A1. 1 Clean Pull + 1 Hang Squat Clean + 2 Squat Cleans 6 | 1 | 2"

B. 5 rounds for 2 minutes on/ 2 minutes off, of:
8 Double Dumbbell Devils Press
then max effort Ski Erg Calories

Power-Up

Powerlifting: 3 August 2021

A. Snatch Pull 5 | 3 | 2"

B. Back Squat 
2-4 | 6-10 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press 
3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90

It’s Gymnasty

Gymnastics: 3 August 2021

A. Strength Conditioning / Push-Pull Strength work
On every 30 seconds 6 rounds (17 minutes total:
0-30 sec.: 1-3 Strict Pull-ups
30-60 sec.: 1-3 Strict HSPU (scale parallete push-ups) 
60-90 sec.: 3 Strict Toes to Bar
90-120 sec.: 3-5 Strict (Ring) Dips

note: rest 60 seconds between sets. 

B. Spend 5-10 minute working on your Kipping/Butterfly Technique

C. WOD
10...1 Kipping Chest to Bar (scale 1: Kipping Pull Ups, scale 2: Pull to eye height)
3 Wall Walks after every round 

Timecap 12 minutes

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DROP IT LIKE IT'S HOT
02 August 2021 | by CrossFit Amsterdam
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

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