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BENCHMARK
16 January 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 17 January 2022

A. Cluster Back Squats 2 | 7x2 '20 | 3"

B. Snatch grip Deadlift
2 | 5 | 2" in tempo 3-1-3-1

" Loredo "

C. 6 rounds for time of:
24 air squats
24 push ups
24 walking lunges
400 m Run

WOD
15 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 January 2022

A. Chin-ups 3-5 | ME | 2"

B. Tabata V-ups


C. Perform in rounds of 40 seconds of work, 20 seconds of rest

160 Hang Dumbbell Snatches

WOD
14 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 January 2022

Buddy WOD

Buy in: Row 2 Km (individually)

Then perform a 24 minute AMRAP of: 
15 Sumo Deadlift High Pulls 45/30 kg
12 Front Rack Stepping Lunges 45/30 kg
9 Shoulder to Overhead 45/30 kg
6 Burpee Box Jump-overs
3 Bar Muscle Ups

note: You do 1 round, I do 1 round

WOD
13 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 January 2022

A. Snatch Complex in Clustersets 3 | 5x1 '20 | 3", of:
1 Drop Snatch
1 Overhead Squat

B. With a continuously running clock, complete 5 Thrusters every minute.


From 0:00-5:00 use 35/25 kg
From 5:00-10:00 use 45/30 kg
From 10:00-15:00 use 55/35 kg
Continue adding 10/5 kg every 5 minutes for as long as you are able.

BENCHMARK
12 January 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 January 2022

A. Dumbbell Bench Press 3-5 |5-8| 2"

B. Dumbbell Rows
3 |8-12| '90

"Black Jack"

C. For time:
20 Push ups, 1 sit-up
19 Push ups, 2 sit-ups
18 Push ups, 3 sit-ups
continue this pattern untill
2 Push ups, 19 Sit-ups
1 Push up, 20 Sit-ups

Black jack = 21 reps

BENCHMARK
11 January 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 12 January 2022

A.Clean Complex in Clustersets of 3 | 5x1 '20 | 3"
1 High Hang Clean
1 Hang Clean
1 Front Squat

"Helen"

B. 3 rounds for time of:
400 m Run
21 Kettlebell Swings
12 Pull-ups

WOD
10 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 January 2022

A1. Push Press to Push Jerk 3-5 | 5 + 3 | 0
A2. Pull-ups 3-5 | ME |3"

B. 5 Rounds for time of:

2x 100 m Double Kettlebell Front Rack Carry
25 Squats
20 Push-ups
15 Knees to Elbows

WOD
09 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 January 2022

A. Cluster Back Squats 3 | 5x2 '20 | 3"

B. Deadlift
1 | 5 | 3"

C. Run of to the 400m track for:

5x 400 m Runs
rest work ratio 1:1

WOD
08 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 January 2022

Buddy WOD
for time:
21 Jerrycan Ground to Overhead
2x 50 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)
15 Jerrycan Ground to Overhead
2x 25 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)
9 Jerrycan Ground to Overhead
2x 12,5 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)
15 Jerrycan Ground to Overhead
2x 25 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)
21 Jerrycan Ground to Overhead
2x 50 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)

Note: Athlete nr.1 to start with Ground to Overhead and the Bearhug Walk, after he/she is done then athlete nr. 2 may start doing the same. 

WOD
07 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 January 2022

Buddy WOD
30 minute Every Minute On  the Minte of:

0-10 minutes
odd: athlete nr.1 performs a 2x50 m Sprint and ME Burpees
even: athlete nr.2 performs a 2x50 m sprint and ME Burpees

10-20 minutes
odd: athlete nr.1 performs a 2x25 m Walking Lunges and ME Squats
even: athlete nr.2 performs a 2x25 m Walking Lunges and ME Squats

20-30 minutes
odd: athlete nr.1 performs a 2x12.5 m Hswalk and ME Push-ups
even: athlete nr.2 performs a 2x12.5 m Hswalk and ME Push-ups

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