CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 17 January 2019
A. Skill/ Tech work on:
Toes to Bar
B. TEST: 5 min. AMRAP of Toes to Bar
C. 5 rounds for time of:
21/ 16 cal. Row
9 Handstand Push-ups
LET’S GET PHYSICAL
WOD: 16 January 2019
A. Press
3 | 8 | “90
B. Push Press
3 | 8 | “90
C. Skill work on the Dip & Drive on:
Push Jerk
Split Jerk
D. Finisher; for time: 400 m. SKi-erg.
LET’S GET PHYSICAL
WOD: 15 January 2019
A. 15 min to find your best Snatch Complex, which contains the following movements:
Hang Power Snatch
Hang Squat Snatch
Overhead Squat
B. for time:
4 – 3 – 2 – 1 reps of Rope Climbs
14 – 12 – 10 – 8 reps of Kettlebell Snatches 24/16 kg.
24 – 20 – 16 – 12 reps of Kettlebell Swings (US-style) 24/16 kg.
LET’S GET PHYSICAL
WOD: 14 January 2019
A. 12 min. EMOM of:
Odd: 3 Front Squats
Even: 6 Back Squats
note: use 77% of your 1 RM Front Squat for both lifts
B. For time;
21 – 15 – 9 reps of:
Shoulder to OverHead 50/ 35 kg.
Box Jumps 24/ 20 inch.
into 12 – 9 – 6 reps of:
Ground to Overhead 60/ 45 kg.
Box Jumps 30/ 24 inch.
A monostructural benchmark today! Let's see how well we do over a looooong distance Row!
Benchmark: "10k. Row"
B. For time:
10 km. Row
LET’S GET PHYSICAL
WOD: 12 January 2019
A. Press
3 | 8 | "90
B. Push Press
3 | 8 | "90
C. Skill/ Tech work on:
Split Jerk
D. 15 min. to find your heaviest double Split Jerk
note: you have to start from the ground (no use of a Squat Rack)
E. Finisher of:
10 Burpees
10 Hand Released Push-ups
10 Burpees
10 Hand Released Push-ups
LET’S GET PHYSICAL
WOD: 11 January 2019
A. 12 min. EMOM
Odd: 3 Front Squats
Even: 6 Back Squats
note: use 75% of your 1 RM Front Squat for both lifts
B. 5 Rounds of a 4 min. AMRAP:
400 m. Run
10 Box Jump-overs 24/ 20 inch.
10 Wall Balls 20/ 14 lbs.
ME Thrusters increasing in weight every round
2 min. rest between rounds
note: male Thruster weight: 40/ 50/ 60/ 70/ 80 kg.
female Thruster weight: 30/ 35/ 45/ 50/ 60 kg.
LET’S GET PHYSICAL
WOD: 10 January 2019
A. 10-8-6-4-2 reps of the following couplet:
Suitcase Deadlifts 70/ 50 kg.
After each set, perform Suitcase Carry over 50 m. (2x 25 m.)
B. 20 min. EMOM of:
1st min. 18/ 15 cal. Row
2nd min. 10 Pull-ups
3rd min. 60 Double Unders
4th min. 10 Toes to Bar
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
