CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 16 January 2023
A. Power Snatch 4 - 4 - 4 @ 75%
rest 30 seconds between sets
Rest 2:00
3 - 3 - 3 @ 80%
rest 30 seconds between sets
Rest 2:00
2 - 2 - 2 @ 85%
rest 30 seconds between sets
B. 16 minute AMRAP
150 Wall Balls
50 Toes to Bar
then in remaining time max effort Calorie Row
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
LET’S GET PHYSICAL
WOD: 15 January 2023
A. 15 minutes to find a heavy 2 rep Hang Squat Clean
B. 20 minute Fight Gone Bad Style of
1st Minute: Echo Bike Calories
2nd Minute: Heavy US KB Swing
3rd Minute: Burpee Box Jump Over
4th Minute: Ski Erg Calories
5th Minute: Rest
Slow is smooth, smooth is fast
Olympic Weightlifting: 15 January 2023
Deload
A. Slow Tempo Snatch DL + Snatch Pull 3 x ( 2 + 2)
B. Slow Tempo Muscle Snatch + OHS 3 x (1 + 2)
C. Paused Snatch Grip Press + Snatch Grip Push Press + Drop Snatch + Snatch Balance 3 x ( 1 + 1 + 1 + 1)
D4. Slow Tempo Power Snatch + OHS Build to 80%
LET’S GET PHYSICAL
Buddy WOD: 14 January 2023
In Partners 30 minute AMRAP of
60 Calorie Row
10 Rope Climbs
20 Overhead Squat
*Add 10 Overhead Squats Every Round
LET’S SET THE BAR
Benchmark: 13 January 2023
A. Backrack Walking Lunges 3 | 20 meters | 3"
*Athletes to find a heavy 20 m effort
OPEN 11.5
B. 20 minute AMRAP of :
5 Power Cleans
10 Toes to Bar
15 Wall Balls
♂ 145-lb Power Cleans
♀ 105-lb Power Cleans
LET’S GET PHYSICAL
WOD: 12 January 2023
A1. Strict Pull Up (Weighted) 5 | 8 | 0"
A2. Seated Dumbbell Z Press 5 | 20 - 40 Seconds | 0"
A3. Bench Press 5 | 8 | 3"
B. 4 Rounds of 4 minutes on/2 minutes off, of:
Round 1 and 3
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Row
then in remaining time max effort Ski Erg Calories
Round 2 and 4
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Ski Erg
then in remaining time max effort Row Calories
Power-Up
Powerlifting: 12 January 2023
A. Front Squat 3 | 5 | 3"
B. Farmer Handle Deadlift 3 | 5 | 3"
C. Buddy Wod
20 min AMRAP of:
Max Effort Bench Press @ 70%
50 m Sandbag Walk
2 min Rest
LET’S SET THE BAR
Benchmark: 11 January 2023
A. 3 Positions Power Clean (Above the Knee + Below the Knee + Ground) + 3 Front Squat
8 | 1 | 2"
Dianne
B. 21-15-9
Deadlift 102.5/70
Handstand Push Up
Slow is smooth, smooth is fast
Olympic Weightlifting: 11 January 2023
Deload
A. Slow Tempo Muscle Clean + Front Squat + Strict Press 3 x ( 2 + 2 + 2)
B. Slow Tempo Clean + Push Press 3 x (1 + 2)
C. Paused Strict Press + Push Press + Push Jerk + Split Jerk 3 x ( 1 + 1 + 1 + 1)
D. Slow Tempo Clean + Split Jerk 3 x (1 + 1) @ 80%
LET’S GET PHYSICAL
WOD: 10 January 2023
A. Split Jerk
10 | 2 | 90"
B. 3 Rounds of 4 minutes on/1 minute off
100 Doubles
500/450 m Row
then in remaining time max effort Pull Up
Power-Up
Powerlifting: 9 January 2023
A. Back Squat 10 min Emom 1 Rep @ 85%1RM
B1. Push Press 3 | 5-8 | 2"
B2. Chin-up 3 | 5-8 | 2"
C1. Single Legged RDL 3 | 6-10L/R | '30
C2. Bulgarian Split Squat 3 | 6-10 L/R | '30
C3. Dips 3 | 6-10 L/R | 2"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
