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WOD
22 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 November 2021

A1. Press 3-5 | 3-5 | 0
A2. Strict Pull-Ups 3-5 | ME | 3"

B. *21*15*9* reps of:

Ring Dips
Toes to Bar
WallBalls
*= 50 Double Unders

Power-Up

Powerlifting: 23 November 2021

A. Power Snatch 7 | 2 | 2"

B. Back Squat 
3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95+%

C1. Push Press 
3 | 1-3 | 0"
C2. Dips 3 | 3-5 | 2"
C3. Chin-ups 3 | 5-8 | 2"

D. Box Y-Raise 
3 | 10L+10R | '60 in tempo C-1-1-2

WOD
21 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 November 2021

Day 1 of our 6 week Strength Cycle! 
Write down your numbers to keep track! 

A. Back Squat 3 | 3-5 | 3"

B. Deadlift
1-2 | 5 | 3"

C. 4 minute AMRAP of:

10 Cal Ski-erg
10 Toes to Bar

3 minutes rest

D. 4 minute AMRAP of:

15 Cal Row
10 Box Jumps 60/50 cm

WOD
20 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 November 2021

A. 20 minutes to find your heaviest Snatch of the day

B. In Buddies, You Go - I Go:

24 minute AMRAP of Sledding Forward/ Backward drag

Note: weight is determined on the average weight of the Buddy couple.

Score is distance in meters

WOD
19 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 November 2021

Buddy WOD - YOU GO/ I GO

AMRAP in 30 minutes:
1000/800 m. Ski- erg
10 Rope Climbs
1000/800 m. Row
50 Kettlebell Swings 24/16 kg
20 Burpee Pull-ups

CrossFit Athlete, Athlete, CrossFit, CFA, Amsterdam, CrossFit Amsterdam, 020, Mokum, Gym Amsterdam, Karperweg39, CrossFit in Amsterdam, CrossFit Photography, Pix_Rx
DROP IT LIKE IT'S HOT
19 November 2021 | by CrossFit Amsterdam
BENCHMARK
18 November 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 19 November 2021

"CrossFit Total"

The sum of each best lift of:
Back Squat
Shoulder Press
Deadlift


Attempt each lift 3 times. The weight must increase after each
successful attempt at each movement. The weight may not be
decreased after the first attempt. A failed rep counts as an attempt.
Take the Back Squat and Shoulder Press (aka: Strict Press) from
the weight rack.

2020 Crossfit Games, Crossfit Total individual results:
Adler (T) 1244 (S) 475 (P) 207 (DL) 567
Fraser 1237/492/210/535
Ohlsen 1200/455/205/540
Kwant 1196/460/207/525
Medeiros 1192/480/175/537
Toomey (T) 890 (S) 335 (P) 140 (DL) 415
Wells 884/315/137/432
Pearce 764/275/157/335
Adams 712/265/127/327
Davidsdottir 701/269/137/295

WOD
17 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 November 2021

A. Good Mornings 2 | 12-15 | '60

B. Turkish Get-ups 2-3 | 8L + 8R | '90


C. 21-15-9 Calories of:

Row
Ski-erg

rest 3 minutes

21-15-9 Calories/ Reps of:
Row
Burpees over the Rower

Power-Up

Powerlifting: 18 November 2021

A. Overhead Squat 5 | 2 | 2" in tempo 4-3-1-1

B. Deadlift 
3 | 5-8 | 3" in tempo 3-1-X-1

C1. Bench Press 
5 | 5 | 2"
C2. Barbell Walking Lunge 5 | 20 | 2"

D. Bent over Lateral Raise 
3 | 10 | '60 in tempo C-1-1-3

WOD
16 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 November 2021

A. Handstand Walk practise

B. Technique Double/ Triple Unders

C. 10x 2 minute Rounds of Max Effort Double Unders
Every 2 minute round you start with a buy in of: 1 round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
RX+ = Strict Cindy, and Triple Unders

WOD
15 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 November 2021

A. Clean & 2 Jerks
20 minutes of technique work

B. 12 minute EMOM of:

even minute: 2 Clean & Jerks
odd minute: 10 V-ups

C. Stretching

Power-Up

Powerlifting: 16 November 2021

A. Snatch Pull 5 | 2 | 2"

B. Back Squat 
3 | 5-7x1|'40|3" in tempo 3-0-X-1 @ 85+%

C1. Push Press 
3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"

D. Floor Y-Raise 
3 | 10 | '60 in tempo C-1-1-3

CrossFit Athlete, Athlete, CrossFit, CFA, Amsterdam, CrossFit Amsterdam, 020, Mokum, Gym Amsterdam, Karperweg39, CrossFit in Amsterdam, CrossFit Photography, Pix_Rx
DROP IT LIKE IT'S HOT
15 November 2021 | by CrossFit Amsterdam
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