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WOD
29 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 April 2022

In Buddies for time:
100 Abmat sit-ups
100 Deadlifts 60/40 kg
100-80 Cal Row
100 Pull-ups
100-80 Cal Ski-erg
100 Toes to bar
100 Abmat sit-ups

BENCHMARK
28 April 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 29 April 2022

A. Clean complex of:
1 High Hang Clean
1 Hang Clean
1 Squat Clean

"Holleyman"

30 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean 102/70 kg

WOD
27 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 April 2022

A1. Bench press 3 | 5 | 0"
A2. strict Pull-ups 3 | ME | 3"

B. for time:
800 m Run
50 Double unders
10 minute Row
50 Double unders
5 minute Ski-erg
50 Double unders
5 minute echo Bike
50 Double unders

It’s Gymnasty

Gymnastics: 28 April 2022

Skill/tech work
8 min to work on handstand holds

Strength work:
Tempo strict TTB to parallel+hold
4 sets of 5 TTB (5" up 5" down 5'' hold)
Strict pull ups with double hold
4 sets of 5-8 strict pull ups
5" pause on eye height and 5" above bar

G-wod:
3 sets of: AMRAP 5'
12/8 cal bike/ski
10 (deficit) HSPU
12/8 cal bike/ski
max ring MU in the remaining time
- Rest 90" between sets

Power-Up

Powerlifting: 28 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 
10 | 3 | 2" 80-92.5-85%wave)

C1. Split Squat 
3 | 3-5L/R | '90
C2. Hip Thust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

WOD
26 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 April 2022

In Buddies
Time Cap: 38 minutes

Buy In - 800 m Plate Carry 25/20 kg
55 Box Jump Overs 24/20
55 OHS 60/45
55 Box Jump Overs 24/20
55 Clean and Jerks 60/45
55 Box Jump Overs 24/20
55 OHS 60/45
55 Box Jump Overs 24/20
Buy Out - 800 m Plate Carry 25/20 kg

WOD
25 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 April 2022

A1. Dumbbell Bench press 3-5 | 8-12 | 0
A2. Gorilla rows 3-5 | 8-12 | 3"

B. 5 rounds for time of:

200 m Run
10 Burpees

It’s Gymnasty

Gymnastics: 26 April 2022

Skill/ Tech work:
6' EMOM
1) 3-10 bar MU
2) 3-10 strict hspu

3' rest

6' EMOM
1) 10-20 chest to bar
2) 10-20 kipping hspu

Strength work
3 rounds of
30" top of the ring hold
30" bottom of the ring hold
30" false grip hang

G-WOD
In teams of 3, work rest 1:3
CHIPPER FOR TIME
30 cal row - 30 TTB - 15 BBJO
20 cal row - 20 TTB - 15 BBJO
10 cal row - 10 TTB - 15 BBJO
TC 16'

Power-Up

Powerlifting: 26 April 2022

A. 3-Position Snatch Build up in 20 min

B. Back Squat/ Front Squat*

8/5 reps @ 65/60%
8/5 reps @ 70/70%
6/5 reps @ 80/75%
6/5 reps @ 85/80%
* First all Back Squat Sets, Then Front Squat

C1. Pull-up 
3 | 6-10 | '90
C2. Dip 3 | 6-10 | '90

WOD
24 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 April 2022

A. 20 minutes of work on Clean complex of:
1 High Hang Clean
1 Hang Clean
1 Squat Clean

B. Every 2:30 minutes x 5

1 Squat Clean
1 Push Jerk
1 Front Squat
1 Split Jerk

increase weight every round

WOD
23 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 April 2022

A. 10 EMOM 1 rope climb

B. 3 rounds for time of:

Run 400 meters
21 sumo deadlift high pulls 40/30 kg
12 burpees, jumping over the barbell

WOD
22 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 April 2022

Buddy WOD
40 minute AMRAP (8 rounds of 2:30 work, 2:30 rest) of:

20/17 cal row
6 Devils presses 2x 22,5/ 2x15 kg
in the remaining time ME Wallball shots

score total amount of walballshots made.

note: buddy 1 works 2:30 minute then Buddy 2 works the other 2:30 minute.

so both athletes do 4 rounds

WOD
21 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 April 2022

A. Split stance overhead squat 3 | 5L + 5R | '60

B. Split jerk
3 | 5L + 5R | '90

C. Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups 30/24 inch

WOD
20 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 April 2022

A. Romanian Deadlift 3 | 8 -12 | 2"

B. 5 minute AMRAP of:

50 Double unders
5 Burpees

rest 3 minutes

7 minute AMRAP of:
15/12 cal row
10 sumo deadlift high pulls 40/30 kg

Power-Up

Powerlifting: 21 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 
10 | 3 | 2" (80-90-80% wave)

C1. Split Squat 
3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

It’s Gymnasty

Gymnastics: 21 April 2022

Skill/Tech work on:
RING MU practice
EMOMx 9 alt
1) 30'' low ring transitions
2) 30'' banded ring MU
3) 30'' jumping ring MU
Then 3 minutes to attempt ring MU

Strength:
12' EMOM
1) x strict TTB
2) x strict HSPU
3) 30'' L-sit hold on parallets
4) Rest

G-WOD:
2 ROUNDS FOR TIME
30 DU
2 legless rope climb
20m hsw / 20 attempts / 8 wall walks
3 rope climbs
30 DU
Rest 3' between sets

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