CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
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
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"
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
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
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
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
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
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
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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CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
