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WOD
25 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 April 2021

A. 20 minutes to find your 4 rep max Front Squat

B. 3 Rounds for time of

20 Double Dumbbell Hang Power Clean
200 m Run
15 Double Dumbbell Shoulder to Overhead
200 m Run
Rest 1 minute

WOD
24 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 April 2021

For time:
100 kcal Row
90 (air) Squats
80 Abmat Sit-ups
70 Push-ups
60 (Jumping) Lunges (every jump = 1 rep)
50 kcal Row
40 Burpees
30 V-ups
20 (strict) Pull-ups
10 Sandbag to Shoulder

WOD
23 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 April 2021

In groups of 4
5 rounds for time of
1 minute Ring Dips
1 minute Back Squats for Volume (weight x reps = score)
1 minute Ass. Bike for kcal
1 minute rest

WOD
22 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 April 2021

For time of:
600m Run
60 Barbell Thrusters (20/15 kg)
30 Strict Pull Ups
60 Barbell Thrusters (20/15 kg)
600m Run
Time Cap 20 minutes

WOD
21 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 April 2021

20 minute FGB Style EMOM of:
1st Minute: Alternating Single Arm Devils Press
2nd Minute: Double Under/Down Ups
3rd Minute: Alternating Reverse Dumbbell Stepping Lunge
4th Minute: Hand Release Push Ups
5th Minute: Rest

WOD
20 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 April 2021

A1. Tempo Back Squat 4 - x - 1 - 1
6 | 3 | 0"
A2. Strict Pull Ups
6 | Max Effort | 3"
A. 30-20-10-20-30 Reps for Quality of:
Barbell Strict Press
Plank Position Alternating Knee to Elbow
Barbell Upright Row
Flutter Kicks
https://www.youtube.com/watch?v=ZReBfqSrdlQ

WOD
20 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 April 2021

A1. Back Squat  6 | 3 | 0" in tempo 4 - x - 1 - 1
A2. Strict Pull Ups  6 | Max Effort | 3"

B. 30-20-10-20-30 Reps for Quality of:

Barbell Strict Press
Plank Position Alternating Knee to Elbow
Barbell Upright Row
Flutter Kicks

WOD
19 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 April 2021

A1. 2 Push Press + 3 Push Jerk 6 | 1 | 0"
A2. L Sit 6 | 5 - 30 Seconds | 3"

B. 10 Rounds of:
200 m Run
Rest 1 minute between rounds

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

LET’S GET PHYSICAL

WOD: 19 April 2021

A. 17 minute AMRAP of:
30 Hang Power Cleans 40/30 kg
15 Push Ups
30 Front Squat 40/30 kg
15 Burpees

B. 4 rounds for Quality of:

10 Single Arm DB Upright Row (R)
10 Single Arm DB Upright Row (L)
20 Banded Tricep Extenstions
30 Banded Bicep Curls
30 sec Sideplank R
30 sec Sideplank L
Rest as needed between rounds

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