CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 28 September 2021
A. 5 Rounds of the following Clean Complex:
1 Clean Pull
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
note: increase weight every round, work up to max of 80%
B. In Buddies; 24 minute EMOM (4x 6 minute EMOM's) of:
0-6 minutes (@80%) of:
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans
6-12 minutes (85%) of:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans
12-18 minutes (@90%) of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean
18-24 minutes (@95%) of:
Odd minute: Buddy 1 performs 1 Squat Clean
Even minute: Buddy 2 performs 1 Squat Clean
It’s Gymnasty
Gymnastics: 28 September 2021
Week 52
Power-Up
Powerlifting: 28 September 2021
A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1
B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Seal Row 3-5 | 10 | '90 in temp 3-0-1-3
C1. Romanian Deadlift 3 | 10 | '60
C2. Dumbbell Press 3 | 10 | '60
LET’S GET PHYSICAL
WOD: 27 September 2021
A1. Kneeling one Arm KB Press 2-4 | 8L + 8R| '0
A2. Bent over one arm KB Row 2-4 | 12L + 12R| 2"
B. For time:
20 Cal Row
30 Toes-to-Bars
40 Single-arm Dumbbell Snatches
50 Dumbbell Box Step-overs
40 Single-arm Dumbbell Snatches
30 Toes-to-Bars
20 Cal Row
LET’S GET PHYSICAL
WOD: 26 September 2021
A. Muscle Up progressions
B. For time:
10 Muscle Ups
100 Squats
10 Muscle Ups
100 Cal. Row
LET’S GET PHYSICAL
WOD: 25 September 2021
Buddy WOD
AMRAP in 40 minutes
every 2 minutes, perform:
8 WallBall Shots 20/14 lb
8 Deadlifts 40/30 kg
8 Power Cleans 40/30 kg
8 Shoulder to Overhead 40/ 30 kg
max Cal Row in the remaining time
Just lift odd shit
Strongman: 25 September 2021
A. Deadlift Find your 1RM
B. 21-15-9 reps of:
- Kettlebell Snatch L 24/16kg
- Kettlebell Snatch R
C. Buddy WOD
20 min AMRAP of:
6-10 x Dumbbell Bench Press @AHAP
20 m Walking Luge @same weight as Bech Press
12/15 cal Ski-erg
LET’S SET THE BAR
Benchmark: 24 September 2021
A. Handstand Walk practise
Chelsea
B. 30 minute EMOM of:
5 Pull Ups
10 Push Ups
15 Squats
LET’S GET PHYSICAL
WOD: 23 September 2021
A. Power Clean Cluster Set
3 rounds of 5 | 2 | '20 with 3 minutes rest between rounds
B. 10 EMOM of: 1 (Legless) Rope Climb
C. For distance:
4 minutes Row
2 minutes Ski-erg
3 minutes Row
1 minute Ski-erg
score: total meters
Power-Up
Powerlifting: 23 September 2021
A. Power Clean 5 | 2 | 2"
B. 1 1/4 Front Squat 3-5 | 2-5 | 3" in tempo 3-0-X-1
C1. Press 3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1
D. Push-ups 2 | ME | '90
LET’S SET THE BAR
Benchmark: 22 September 2021
A. Turkish Get-ups 3 | 8L + 8R | '90
B. Tabata Hollow Rocks
Nancy
C. 5 rounds for time of:
400 m Run
15 Overhead Squats 43/ 30 kg
LET’S GET PHYSICAL
WOD: 21 September 2021
A. Back Squat 3-5 | 3-5 | 3" in tempo 1-0-1-0
B. 5 Rounds of:
3 Muscle Ups
6 Handstand Push Ups
9 High Box Jumps @70/ 60 cm
Power-Up
Powerlifting: 21 September 2021
A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1
B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Dumbbell Bent Over Row 3-5 | 10 | '90 in temp 3-0-1-3
C1. Romanian Deadlift 3 | 10 | '60
C2. Alternating Dumbbell Press 3 | 20 | '60
It’s Gymnasty
Gymnastics: 21 September 2021
Week 51
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
