CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S SET THE BAR
Benchmark: 23 January 2023
A. Power Snatch
3 - 3 - 3 @ 70%
rest 30 seconds between sets
Rest 2:00
2 - 2 - 2 @ 80%
rest 30 seconds between sets
Rest 2:00
1 - 1 - 1 @ 85% +
rest 30 seconds between sets
OPEN 22.1
B. 15 Minute AMRAP of
3 Wall Walks
12 Alternating Dumbbell Snatch 22.5/15 kg
15 Box Jump Overs
LET’S GET PHYSICAL
WOD: 22 January 2023
A. 15 minutes to Find Heavy 3 rep Weighted Dip
B. Weighted Dip
4 | 3 | 2" @ 80-90% of Part A
C. 10 minute AMRAP of
10 Deficit Handstand Push Up
10 Toes to Ring or 5 Ring Muscle Ups
10 A Jumps/Plate Jumps
Slow is smooth, smooth is fast
Olympic Weightlifting: 22 January 2023
Here we fucking go!
A. Snatch DL + Snatch Pull 4 x ( 1 + 1)
B. Muscle Snatch + Snatch Balance 4 x (2 + 2)
C. Power Snatch into OHS 4 x 3
D. Snatch Max Out
LET’S GET PHYSICAL
WOD: 21 January 2023
In partners 32 minute AMRAP of:
150 Calorie Row
150 Hang Power Clean 60/45 kg
150 Burpee Box Jump Overs
150 Double Dumbell Box Step Overs
LET’S SET THE BAR
Benchmark: 20 January 2023
A. Backrack Walking Lunges
4 | 20 meters | 3"
*Athletes to find a heavy 20 m effort
Crossfit Open 15.4
B. 8 Minute AMRAP of
3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb. (Power or Squat)
Women clean 125 l
LET’S GET PHYSICAL
WOD: 19 January 2023
A. 12 minutes to find a heavy Bench Press for the day
B. Bench Press @ 70% of Part A 30 reps for time
C. 2 x 9 minute AMRAP of
22/17 Calorie Row
12 Burpees over the Rower
22/17 Calorie Row
12 Burpees over the Rower
75 Double Unders
rest 2:00
LET’S GET PHYSICAL
WOD: 18 January 2023
A. 3 Position Power Clean (Above the Knee + Below the Knee + Ground) + 1 Front Squat 6 | 1 | 90"
B. 16 minute Fight Gone Bad Style of
1st Minute: Ski Erg Calories
2nd minute: Power Snatch 45/35 kg
3rd Minute: 7.5 m Shuttle Runs
4th Minute: Rest
Slow is smooth, smooth is fast
Olympic Weightlifting: 18 January 2023
Here we fucking go!
A. Clean Pull + Muscle Clean 4 x ( 1 + 1)
B. Push Press + Split Jerk 4 x (2 + 2)
C. Paused Clean 4 x 3
D. Clean & Jerk Max Out
LET’S GET PHYSICAL
WOD: 17 January 2023
A. Sumo Deadlift 5 | 4 | 3"
B. 4 x 3 minute AMRAPS of
6 Double Dumbbell Devils Press
10 Burpee Over Dumbbells
3 Wall Walks
rest 1:00 After each round
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
