CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 10 March 2019
A. Clean Pulls
3 | 3 | '90
B. Push Jerk
3 | 2 | '90
C. 15 minute to find your daily max on the following Complex:
2 Squat Cleans
1 Hang Squat Clean
2 Push Jerks
D. 8 minute EMOM of the Complex mentioned in Part C:
1 Complex @80%
LET’S GET PHYSICAL
WOD: 9 March 2019
A. Skill/Tech work on the movements of part B.
B. Buddy WOD - 30 minute AMRAP of:
20 Strict Hand Stand Push-ups
30 Pull-ups
400 m. Buddy Run
40 Toes to Bar
20 Squat Cleans 80/55 kg
400 m. Buddy Run
LET’S GET PHYSICAL
Strongman: 9 March 2019
A. Power Snatch
3-5 | 2 | 2”
B. 10 minute EMOM of:
odd minute: 15 Sandbag Squats AHAP
even minute: 5 Bench Presses @ 80% 1RM
C. 20 minute Buddy AMRAP of:
100 m. Sled Drag (Forward/ Backward) @ 3/4 of your Body Weight
LET’S GET PHYSICAL
WOD: 8 March 2019
A. CrossFit Games Open 19.2
AMRAP in 20 minutes
Beginning on an 8-minute clock, complete as many reps as possible of:
- 25 Toes-to-Bars
- 50 Double-Unders
- 15 Squat Cleans (135/85 lb)
- 25 Toes-to-Bars
- 50 Double-Unders
- 13 Squat Cleans (185/115 lb)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes-to-Bars
- 50 Double-Unders
- 11 Squat Cleans (225/145 lb)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes-to-Bars
- 50 Double-Unders
- 9 Squat Cleans (275/175 lb)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes-to-Bars
- 50 Double-Unders
- 7 Squat Cleans (315/205 lb)
Time Cap: 20 minutes
The Open
Benchmark: "CrossFit Games Open 19.3"
Benchmark: "CrossFit Games Open 19.3"
The Open
Pics of 19.2
That was the second one! Almost the perfect test of Fitness... AMRAP in 20 minutesBeginning on an 8-minute clock, complete as many reps as possible of:- 25 Toes-to-Bars- 50 Double-Unders- 15 Squat Cleans (135/85 lb)- 25 Toes-to-Bars- 50 Double-Unders- 13 Squat Cleans (185/115 lb) If completed bef...
LET’S GET PHYSICAL
WOD: 7 March 2019
A. Re-Test your Press
Find your 1 RM
B. Re-Test your Push Press
Find your 1 RM
C1. 90 seconds AMRAP of:
10 Front Squats 50/35 kg
10 Handstand Push-ups
rest: 90 seconds
C2. 90 seconds AMRAP of:
35 Double Unders
10 Alternating Dumbbell Snatches 22.5/15 kg
rest: 90 seconds
note: repeat C1 and C2 for 3 rounds!
LET’S GET PHYSICAL
Powerlifting: 7 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
LET’S GET PHYSICAL
WOD: 6 March 2019
A. Re-Test your Deadlift
Find your 1 RM
B. 25 minute EMOM of:
1st minute: 3 Rope Climbs
2nd minute: 15 Dumbbell Thrusters 22.5/15 kg
3th minute: 12 Handstand Push-ups
4th minute: 25 Ab Mat Sit-ups
5th minute: Rest
The CrossFit Open 19.2 Recap
Almost the perfect test of fitness!
Heavy Squat Cleans we meet again. Friday the 1st of March, another open workout and in the spirit of CrossFit it was another repeat from previous years. Anyone who has done this workout previously knew the pain that was coming! Apparently your reward for getting fitter was an opportunity to do more...
LET’S GET PHYSICAL
WOD: 5 March 2019
A. 4 Rounds for time of:
10 V-Ups
10 Toes Touch
10 Leg Raises
note: 1 minute rest between rounds
B1. Tech/ Skill work on the following Complex of:
1 Power Snatch
1 Squat Snatch
B2. 10 minutes to find your best Complex of B1.
C. Finisher for time:
20 Box Jumps
15 Box Overs
10 Burpee Box Jumps
5 Burpee Box Jump-overs
LET’S GET PHYSICAL
Powerlifting: 5 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. Dumbell Pull-Over
2 | 10 | 5-8” in tempo 3-0-X-1 @20RM
LET’S GET PHYSICAL
Gymnastics: 5 March 2019
A. Ring Swing with Pull
4 | 5 | 1"
B. Muscle-ups; negative transition
3 | 5 | 3"
C. Ring Dips
Transition from Box
3 | 5-8 | 3"
D. Pull-ups (weighted)
3 | 5-8 | 3"
LET’S GET PHYSICAL
WOD: 4 March 2019
A. Re-Test your Back Squat
Find your 1 RM
B. 6x 2 minute AMRAP of:
7 Wall Balls 20/14 lbs
7 Toes to Bar
7 Power Cleans 60/45 kg
7 Push Jerks 60/45 kg
7 Burpees over the Bar
Max calories Row
note: 2 minute rest between rounds, score is total calories Row
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CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
