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WOD
13 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 September 2022

A. 20 minutes to find a 3 rep heavy Deadlift

B. 18 minute AMRAP of

10 Clean and Jerks 45/35 kg
25 Doubles
*Every 3:00 including 0:00 athlete to run 200m

WOD
12 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 September 2022

A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"

B. Handstand Technique Work

*Experienced athletes to work on HS holds

C. 12 minute Alternating EMOM of

1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg

Power-Up

Powerlifting: 13 September 2022

It’s Gymnasty

Gymnastics: 13 September 2022

Week 50

WOD
11 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 September 2022

A. 15 minutes to find a 3 rep heavy Thruster

B. Thruster @ 80% of Part A 
3 | 2 | 90

C. 4 Rounds for time of

20/17 Calorie Row
15 BBJO 24/20 "
10 Alternating DB Snatch (Heavy)
*Time Cap 15 minute

WOD
10 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 September 2022

A. Sumo Deadlift (Technique Focused )
5 | 5 | 3"
B. Sunday Testing
1. Find max height explosive Push Up
2. Find max height Box Jump
3. Find max distance 5 Broad Jump
4. Find max distance 10 stroke pull on rowe

WOD
09 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 September 2022

In Partners for time:
2400 m Sandbag Run

then
150 Power Cleans 60/40
150 Burpee Box Jump Over 24\20 "

then
2400 m Run

Note: Partition Reps anyway
Time Cap : 36 minutes
*Note Each Partner runs 400 and then swaps

WOD
08 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 September 2022

A. 35 minute EMOM of
1st minute : 10 - 16 Ski Erg Calories
2nd minute : 6 - 12 Double Kettlebell Hang Clean and Jerk
3rd minute : 12 - 16 10 m Shuttle Runs
4th minute : 2 - 4 Rope Climbs
5th minute : Rest

*Note Work in Groups of 4

WOD
07 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 September 2022

A1. Dumbbell Hamstring March Steps 4 | 8 L / 8 R | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"

B. 20 minute EMOM of

1st minute : 1 - 6 Parallel Bar Traverse
2nd minute : 12 - 16 Echo Calories
3rd minute : 12 - 18 Cal Row
4th minute - 20 Russian Twists

Power-Up

Powerlifting: 8 September 2022

A. Front Squat 2 | 3-5 x 1 | '30 | 3" @ 90%

B1. Deadlift 
3 | 3 | '30 @ 80-85%
B2. Russian Kettlebell Swing 3 | 10 | 3"

C1. Press 
3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"

It’s Gymnasty

Gymnastics: 8 September 2022

STRENGTH
1min ON/ 1min OFF x 6 sets (12min)
10/8 cal ski Max reps strict
HSPU in remaining time

SKILL
50 DU
10m hsw
40 DU
10m hsw
30 DU
10m hsw
20 DU
10m hsw
10 DU
10m hsw

Scale 1: 5m hsw
Scale 2: 10 attempts walk to the wall
Scale 3: 4 wall walks

WOD
15 minute AMRAP of:
15/12 cal row
15 ctb
15 burpee box jump over

WOD
06 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 September 2022

A. Snatch Pull + Snatch 8 | 1 | 90"

B. Snatch at 70% of Part A with 2 second Pause in bottom 
6 | 2 | 60"

C. 3 Rounds for time of

14 Overhead Squats 60/40 kg
14 Back Rack Stepping Lunges 60/40 kg
100 Double Unders
*Time Cap 15 minutes

WOD
05 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 September 2022

A. In 20 minute window establish a heavy 7 rep max Back Squat
*Note Athlete to have 2-3 attempts at most here

B.14 minute AMRAP of
200 m Run
20 Toes to Bar
200 m Run
20 Wall Balls

Power-Up

Powerlifting: 6 September 2022

A. Back Squat 10minute EMOM 2 reps @ 70-75%

B1. Incline Bench Press 
3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"

It’s Gymnasty

Gymnastics: 6 September 2022

Week 49

WOD
04 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 September 2022

A. In 18 minute window establish a heavy 3 rep max Power Clean
*Note Retest from 2nd August

B. 4 Rounds of

Row 300/250 m
20 Alternating DB Hang Snatch 22.5/15 kg
*Timecap 13 minutes

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