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WOD
21 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 July 2020

A. Squat Clean - 2 second pause in the bottom
8 | 3 | 2"

B. 2 rounds for Time of:
50 Wallballs 20/ 14 lbs
25 Power Cleans 60/40 Kg
25 Burpee over bar or to 6 " Target

Started from the PVC...

Oui Lift: 22 July 2020

Weightlifting Wednesday from 17:30 18:30 and from 18:30 - 19:30 h. 
With our favorite Frenchie! Coach Fabien. 

WOD
20 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 July 2020

A. Strict Press
6 | 5 | 2"

B. 3 rounds for time of:
20 Cal Row
20 Alternating DB Snatch
20 Toes to Bar

Power-Up

Powerlifting: 21 July 2020

A. Power Clean
5 | 3 | 3"

B. Back Squat
3-5 | 3-5 | 3" in tempo 3-1-1-1

C. Shoulder Press
3-5 | 3-5 | 3" in tempo 3-1-1-1

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DROP IT LIKE IT'S HOT
20 July 2020 | by CrossFit Amsterdam
WOD
19 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 July 2020

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

B. 16 minute AMRAP of:
10 Hang Power Snatches 40/ 30 kg
30 Double Unders
10 Overhead Squats 40/ 30 kg
30 Double Unders

WOD
18 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 July 2020

A. Weighted Elevated Front Foot Split Squat
5 | 8 | 2"

B. 3 Rounds of 5 minutes on/ 5 minutes off, of:
15 Cal Ski Erg
15 Push Ups

get comfortabele with the uncomfortable…

Mobility: 19 July 2020

Every Thursday from 20:45 - 22:00 h. 
And bi-weekly on Sunday’s from 10:00 - 11:00 h. 

WOD
17 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 July 2020

Buddy WOD Saturday! 

34 minute AMRAP of:
13 Push Ups
5 Deadlifts 100/ 70 kg
13 Box Jumps
5 Bar Muscle Ups
13 Plate Overhead Lunges 20/ 15 kg

note: Modified CrossFit Benchmark WOD Mcghee

Just lift odd shit

Strongman: 18 July 2020

A. Turkish Get-up
5 | 3L+3R | '90

B. Back Squat
3 | 3-5 | 3" in tempo 3-1-1-1

C. Buddy WOD
42-15-9 Reps of:
- Kettlebell Snatch L 24/ 16kg
- Kettlebell Snatch R 24/ 16kg
- Sandbag Squats

WOD
16 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 July 2020

5 rounds for time of:
12 Hang Power Clean and Jerks 50/ 35 kg
9 Thrusters 50/ 35 kg
6 Power Snatches 50/ 35kg
400 m Run

WOD
15 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 July 2020

A. Bench Press
5 | 8 | 3"

B. 5 rounds of 2 minutes on 2 minutes off, of:
20 m Sled Drag
15/ 10 Push Ups

note: Athlete to work in pairs and weight to be heavy

Power-Up!

Powerlifting: 16 July 2020

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

B. Bench Press
3-5 | 3-5 | 3" in tempo 3-1-1-1

C. Deadlift
3 | 3-5 | 3" in tempo 3-1-1-1

get comfortabele with the uncomfortable…

Mobility: 16 July 2020

Every Thursday from 20:45 - 22:00 h. 
And bi-weekly on Sunday’s from 10:00 - 11:00 h. 

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DROP IT LIKE IT'S HOT
15 July 2020 | by CrossFit Amsterdam
WOD
14 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 July 2020

A. Squat Clean - 2 second pause in the bottom
6 | 3 | 2"

B. 16 minute Fight Gone Bad Style for Max Reps of:
1. Hang Squat Cleans 40/ 30 kg
2. Shoulder to Overhead 40/ 30 kg
3. Ski Erg for Calories
4. Rest

Started from the PVC...

Oui Lift: 15 July 2020

Weightlifting Wednesday from 17:30 18:30 and from 18:30 - 19:30 h. 
With our favorite Frenchie! Coach Fabien. 

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