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WOD
10 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 July 2021

A. Bench Press 5 | 8 | 2"

B. 10 minute AMRAP ascending in Reps 3,6,9... 
Double Dumbbell Devils Presses 22.5/15 kg
*after each set perform 8 Box Jump Overs 24/20"

rest 5 minutes

C. 7 minute AMRAP ascending in Reps 3,6,9...
Burpee Box Jump Overs 24/20
*after each set perform 8 Double Dumbell Hang Snatches

WOD
09 July 2021 | by CrossFit Amsterdam

Buddy Up! It's Saturday...

WOD: 10 July 2021

Buddy WOD
Make groups of 3 pax.

40 minute AMRAP of:
4000/ 3500 m Ski Erg
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups

then
4000/3500 m Row
*Every time you switch complete a 200 m Sandbag Run

then in remaining time
Max effort Ski Erg for Calories
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups

Just lift odd shit

Strongman: 10 July 2021

A. Muscle Clean + Strict Press Find a heavy rep in 15 minutes

B. Zercher Squat
3-5 | 3-5 | 3" in tempo 4111
- 6-10 Dumbbell Bench Press @AHAP
- 20 Russian Kettlebell Swings 32/24kg
- 25 m Overhead carry L
- 25 m Overhead Carry R
note: you do a full round, i do a full round

WOD
08 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 July 2021

5 Rounds for time of:
20 Calorie Row
3 Power Cleans
3 Front Squats
3 Push Jerks
3 Power Cleans
3 Front Squats
3 Push Jerks

note: Barbell at 85/65 kg

WOD
07 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 July 2021

A. Split Squats 2 | 8-12 | '90

B. L-Sit reverse Tabata/Hollow Hold

C. 15 minute AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats

Power-Up

Powerlifting: 8 July 2021

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

B. Deadlift 3-5 | 5-8 | 3" in tempo 4-1-1-1

C1. Bench Press 3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1

WOD
06 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 July 2021

A. Snatch 7 | 3 | "90

B. 16 minute AMRAP of:

400 m Run
7 Power Snatches 70/45 kg
then max effort Wall Ball Shots

note: when you have to break up your wall ball shots or when the wall ball is dropped, immediatly start your Run again

WOD
05 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 July 2021

A. 2 Push Jerk + 3 Split Jerk 6 | 1 | 2"

B. 2 x 6 minute AMRAP's of:

10 Box Jump Overs
10 Alternating Dumbbell Hang Snatches
10 Toes to Bar
note: Rest 2 minutes between AMRAP's

It’s Gymnasty

Gymnastics: 6 July 2021

A. Tech/ Skill Work: Hips to Bar practice

B. Strength Work:
Ring Pull-Ups/ Ring Rows
  5 |5-10|'90-'120  in tempo 1-0-1-ME* 
*ME= is max effort isometric hold in top position

9 minute EMOM, alternate, of:
- 30 sec. hold top of the rings
- 30 sec. hold bottom of the rings
- 30 sec. bar hang

C. Conditioning:
30 Chest to Bar Pull Ups
60 Air squats
note: break them up as you want

Power-Up

Powerlifting: 6 July 2021

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

B. Press 
7 | 3 | 2" in tempo 3-1-1-1

C1. Pull-up 
3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row 3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up 3 | 12-20 | 2" in tempo 1-0-1-0

WOD
04 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 July 2021

A. 3 Front Squats + 6 Back Squats 5 | 1 | 3"

B. 12 minute AMRAP of:

12 Handstand Push Ups
12 Calorie Row
12 Burpees over the Rower

CrossFit Weightlifting Course, Weightlifting, Burgener, Burgener strength course, Weightlifting level 1, CrossFit, Mike burgener, Beau Burgener, Snatch, clean and Jerk, CFA, CrossFit Amsterdam, Beyond the whiteboard, Amsterdam,
DROP IT LIKE IT'S HOT
02 July 2021 | by CrossFit Amsterdam
WOD
02 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 July 2021

Buddy WOD
30 minute AMRAP of:

200 m Run
7 Double Dumbbell Hang Clusters
7 Burpees
7 Strict Pull Ups/Ring Rows

note: You Go - I Go style

Just lift odd shit

Strongman: 3 July 2021

A. Power Clean + Push Press Find a heavy Rep in 15 minutes

B. Zercher Squat
Build up to a Heavy 5 Reps in Tempo 4-1-1-1

C. BuddyWOD
- 50 Tire Flips
- 50 Hammer Slams
- 50 Dumbbell Thrusters
- 50 Pull-ups
- 50 Dumbbell Push-ups
- 500m Sandbag BearHug Walk

WOD
01 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 July 2021

4 Rounds Fight Gone Bad Style of 1 minute on 10 seconds off, of:
1st minute: Burpees
2nd minute: Power Snatches 40/25 kg
3rd minute: Box Jumps 24/20 inch
4th minute: Thrusters 40/25 kg
5th minute: Pull Up/Chest to Bar
6th minute: Rest

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