CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 16 March 2019
A. Warm up and Skill work on:
Snatches and Rope Climbs
B. For time in teams of 3 ( TC 35 minutes )
120 Power Snatches 35/25 kg
120 Box Jump-overs 24/20 inch
12 Rope Climbs
90 Power Snatches 40/30 kg
90 Box Jump-overs 24/20 inch
9 Rope Climbs
60 Power Snatches 50/35 kg
60 Box Jump-overs 24/20 inch
6 Rope Climbs
30 Power Snatches 60/45 kg
30 Box Jump-overs 24/20 inch
3 Rope climbs
Male female teams can use 2 Bars and 2 boxes
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Benchmark: "CrossFit Games Open 19.4"
Benchmark: "CrossFit Games Open 19.4"
The Open
Pics of 19.3
The third one is in the books!"Strictly speaking that was unexpected!" For Time:200 foot Dumbbell Overhead Lunges (50/35 lb)50 Dumbbell Box Step-Ups (24/20 inch)50 Strict Handstand Push-Ups200 foot Handstand Walk Time Cap: 10 minutes
LET’S GET PHYSICAL
WOD: 14 March 2019
A. Bench Press
8 minutes to find your 5 RM
B. Bench Press
3 | ME | 3" @70% of your 5 RM
C. For time ( TC 35 minutes )
10-15-20-25-30-25-20-15-10 reps of:
Calories on the Ski-erg
Double Unders
note:
- perform 5 Shuttle Sprints ( 10 m. ) at the end of each set of Double Unders.
- RX Double Unders must be unbroken. Every trip on the Doubles is a 200 m. Run penalty, performed immediatly.
LET’S GET PHYSICAL
Powerlifting: 14 March 2019
A. Deadlift
5 | 5 | 3” in tempo C-1-1-1
B1. Dumbbell Bench Press
3 | 8 | '60 in tempo C-0-1-0
B2. Dumbbell Row
3 | 8L + 8R | '60 in tempo C-0-1-0
C1. Kettlebell Box Step-Up
3 | 8L + 8R| 0”
C2. Box Dips
3 | 12 | '60
The CrossFit Open Recap 19.3
Strictly speaking that was unexpected!
Friday the 8th of March, the dedicated and brave souls of the realm gathered once again to undertake another CrossFit Open workout. This time armed with the knowledge that what lay waiting in front of them wasn’t the White walkers and the Night King (Dave Castro), but strict Handstand Push-ups. ...
LET’S GET PHYSICAL
WOD: 13 March 2019
A. Skill Bar Muscle-up ( jumping Bar Muscle-up )
B. 12 minute EMOM of:
Odd: 18/ 14 calorie Row
Even: 40 sec. Bar Muscle-up ( practice )
note: Athletes may choose their number of Bar Muscle-ups
C. 4 Rounds for quality of:
1 minute Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds
note: 1 minute rest between rounds
LET’S GET PHYSICAL
WOD: 12 March 2019
A. 15 minute to find your daily max on the following Complex:
1 Power Snatch
1 Hang Squat Snatch
2 Overhead Squats
B. For time
21-15-9 reps of:
Calorie Row
Front Squats 40/30 kg
into, 15-12-9 reps of:
Calorie Ski-erg
Overhead Squat 40/30 kg
into, 12-9-6 reps of:
Bar-facing Burpees
Power Snatches 40/30 kg
LET’S GET PHYSICAL
Powerlifting: 12 March 2019
A1. Shoulder Press
3 | 5 | '60 in tempo 1-0-1-0
A2. Pull-Up
3 | 5 | '60 in tempo 1-0-1-0
Breathing Squats Training
B1. Back squat
2 | 20 | 0” in tempo 4-0-X-1 @10RM
B2. Pull-Over
2 | 10 | 5-8” in tempo 3-0-X-1 @20RM
LET’S GET PHYSICAL
WOD: 11 March 2019
A. 14 minute EMOM of:
Odd: 8 Dumbbell Rows ( 8L + 8R )
Even: 8 Dumbbell/ Kettlebell strict Presses
Related: Double Kettlebell Military Press by Mike Stehle
B. Skill/Technique Toes to bar
C. 10 minute AMRAP of:
8 Burpee Box Jump-overs 24/20 inch
3 Toes to Bar
note: add 3 Toes to Bar every round
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Member of the Month March 2023
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
