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DROP IT LIKE IT'S HOT
19 July 2021 | by CrossFit Amsterdam
WOD
18 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 July 2021

A. 2 Front Squat + 4 Back Squat 6 | 1 | 3"

B. 15 minute AMRAP of:
Row 250/ 200 m
12 Dumbbell Alternating Snatches (Heavy)
10 m Handstand Walk/ 3 Wall Walks

BENCHMARK
17 July 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 18 July 2021

Helen

A. 3 Rounds for time of:
400 m Run
21 Kettlebell Swings 24/16
12 Pull Ups

rest 5 minutes

B1. Weighted Pull Ups 5 | 5-8 | 0"
B2. Weighted Dips 5 | 5-8 | 3"

WOD
16 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 July 2021

Buddy WOD 

3 Rounds of 10 minutes on, 2 minutes off, of:
You Go - I Go (Complete one full round)

Round 1
10 Calorie Row
10 Push Ups

Round 2
10 Calorie Ski Erg
5 Burpee Box Jump Over 24/20"

Round 3
10 Front Squats 50/35 kg
2 Rope Climbs

Just lift odd shit

Strongman: 17 July 2021

A. 7 minute Buddy AMRAP: Atlas Stone to shoulder

B. Zercher Squat 
3-5 | 3-5 | 3" in tempo 4111

C. BuddyWOD
8 rounds for time of:
- Max Effort Push Press 75% 1RM
- 50m Suitcase Carry @ Body Weight

WOD
15 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 July 2021

5 Rounds for time of:
400 m Run
10 Power Cleans & Jerks 70/50 kg
20 Toes to Bar

WOD
14 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 July 2021

A1. Back Rack Stepping Lunge 5 | 10 L/10 R | 0"
A2. Dumbbell Bench Press 5 | 12 - 18 | 3"

B. 4 Rounds for Cals of (Athlete choose machine)

1st minute: Easy 
2nd minute: Easy
3rd minute: Moderate
4th minute: Hard

Power-Up

Powerlifting: 15 July 2021

A. Front Squat 3-5 | 1-3 | 3" in tempo 4-0-1-1

B. Deadlift 
3-5 | 5-8 | 3" in tempo 4-1-1-1

C1. Bench Press 
3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1

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DROP IT LIKE IT'S HOT
14 July 2021 | by CrossFit Amsterdam
BENCHMARK
13 July 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 14 July 2021

A. Sumo Deadlift 5 | 3 - 6 | 2"

B. Tech: Sumo Deadlift High Pulls

Fight Gone Bad

3 Rounds for total Reps in 17 minutes of:
1st minute Wall Ball Shots 20/14lbs
2nd minute Sumo Deadlift High Pulls 35/25 kg
3rd minute Box Jumps
4th minute Push Presses 35/25 kg
5th minute Row for Calories
6th minute rest

WOD
12 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 July 2021

A. Snatch 7 | 3 | 2"

B. 3 Rounds of 3 minutes on, 3 minutes off, of:
20/17 Cal Ski Erg
5/3 Rope Climbs
in remaining time max effort of: Toes to Bar

Power-Up

Powerlifting: 13 July 2021

A. Back Squat 3-5 | 1-3 | 3" in tempo 4-1-1-1

B. Press 7 | 3 | 2" in tempo 3-1-1-1

C1. Pull-up 3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row 3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up 3 | 12-20 | 2"

WOD
11 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 July 2021

A. 2 Front Squat + 4 Back Squat 6 | 1 | 3"

B. 12 minute AMRAP of:
20 m KB Front Rack Lunges
200 m Run
10 Chest to Bar Pull Ups

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