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WOD
27 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 October 2022

A. Squat Clean 7 | 5 | 2"
*Note 80-85% of 1 rep max
*Not touch and go

B. 3 Rounds for time of

400m Row
20 Toes to Bar
10 Snatch 50/35 kg
rest 1:00 between rounds

Time Cap 18:00

WOD
26 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 October 2022

A1. Strict Pull Up (Weighted) 5 | 8 | 0"
A2. Bottom of Ring Hold 5 | 20 - 40 Seconds | 0

B. Top of Ring Hold 
5 | 10 - 20 Seconds | 3

C. In Partners 10 rounds of 1:30 on/0:30 minutes off of :

Partner 1 - Ski Erg Calorie
Partner 2 - Heavy Sled Drag

Power-Up

Powerlifting: 27 October 2022

A. Power Clean + Clean 5 | 1+1 | 2"

B. 1 1/4 Front Squat 
3 | 3-5 | 3"

C1. Landmine Press 
3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 2"

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DROP IT LIKE IT'S HOT
26 October 2022 | by CrossFit Amsterdam
WOD
25 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 October 2022

A. Deficit Barbell Reverse Stepping Lunge 4 | 10L then 10 R | 3"

B. For time:

5 rounds of
15 Wall Balls
15 Chest to Bar Pull Ups

then
75 Calorie Row
75 Burpee over Rower
*TC 23 minutes

WOD
24 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 October 2022

A. Split Jerk 7 | 3 | 2"
*Note 80-85% of 1 rep max

B. Handstand Technique Work

*Experienced athletes to work on HS holds

C. 12 minute Alternating EMOM of :

1st minute: HS Walk max effort/Wall Walks
2nd minute: 10-16 Heavy Russian KB Swings
3rd minute: Echo Bike Calories
4th minute: Rest

Power-Up

Powerlifting: 25 October 2022

A1. Back Squat 3 | 3-6 | 2" in tempo 4-1-X-0
A2. Good Morning 3 | 3-6 | 2" in tempo 4-1-X-0

B1. Bench Press 
3 | 1-3 | 2" @ 90%
B2. Dumbbell Row 3 | 5L/R | 2"

C1. Split Squat 
3 | 6-10L/R | '90
C2. Dumbbell Press 3 | 6-10 L/R | '90

WOD
23 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 October 2022

A. 2 x Pause Back Squat + 5 Back Squat 6 | 1 | 3"
*Find a heavy complex in 6 sets

B. For time 42-30-18 of:

Calorie Row
Double Dumbbell Box Step Up

WOD
22 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 October 2022

A. Snatch Pull + Low Hang Snatch + Snatch 8 | 1 | 90"

B. 2 Snatch with 2 second Pause in catch position - 70% of Part  
6 | 1 | 90"

C. 10 AMRAP of 
Power Snatch 35/25 kg
*every minute including 0:00 Complete 2/1 Wall Walk + 5 Burpees

WOD
21 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 October 2022

In Groups of 3 - 10 minutes on/2 minutes off
Round 1
200 m Double Dumbbell Walking Lunge
then max effort Calorie Row

Round 2
75 Power Cleans 75/50 kg
then max effort Echo Bike Calories

Round 3
100 Burpee Box Jump Overs 24/20"
then max effort Ski Erg Calorie

WOD
20 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 October 2022

6 Rounds Each for time of
21 Echo Bike Cals
15 Toes to Bar
9 Double Dumbbell Devils Press 22.5/15 kg
*Note Athlete to leave every 6:00 minute
*Score is total working time

WOD
19 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 October 2022

A1. Dumbbell Bench Press 4 | 12 | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"

B. 21 minute AMRAP of

Max effort Calorie Row
*Every 3:00 including 0:00 Athlete to complete 50 Doubles + 10 Burpees
*Athlete to use as Active recovery

Power-Up

Powerlifting: 20 October 2022

A. Clean 10 emom 1 rep @ 85%

B. 1 1/4 Front Squat 
3 | 3-5 | 3"

C1. Landmine Press 
3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 2"

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