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 WOD, CrossFit, CrossFit Motivation, Motivational Quote, Amsterdam, Community, Athlete, CFA, CrossFitAmsterdam, oudzuid, karperweg39, fitness, fitness motivation, Amsterdam CrossFit, Fit Quote, Gym, Workout, get fit, Fit Quote BACK, bestcommunityever, fit
DROP IT LIKE IT'S HOT
23 January 2023 | by CrossFit Amsterdam
BENCHMARK
22 January 2023 | by CrossFit Amsterdam

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

WOD
21 January 2023 | by CrossFit Amsterdam

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

WOD
20 January 2023 | by CrossFit Amsterdam

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

WOD, CrossFit, CrossFit Motivation, Motivational Quote, Amsterdam, Community, Athlete, CFA, CrossFitAmsterdam, oudzuid, karperweg39, fitness, fitness motivation, Amsterdam CrossFit, Fit Quote, Fit Quote BACK, Gym, Workout, get fit, bestcommunityever, fitf
DROP IT LIKE IT'S HOT
20 January 2023 | by CrossFit Amsterdam
BENCHMARK
19 January 2023 | by CrossFit Amsterdam

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

WOD
18 January 2023 | by CrossFit Amsterdam

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

 WOD, CrossFit, CrossFit Motivation, Motivational Quote, Amsterdam, Community, Athlete, CFA, CrossFitAmsterdam, oudzuid, karperweg39, fitness, fitness motivation, Amsterdam CrossFit, Fit Quote, Gym, Workout, get fit, Fit Quote BACK, bestcommunityever, fit
DROP IT LIKE IT'S HOT
18 January 2023 | by CrossFit Amsterdam
WOD
17 January 2023 | by CrossFit Amsterdam

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

WOD
16 January 2023 | by CrossFit Amsterdam

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

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