CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 14 July 2022
A1. Dumbbell Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (kip) pull-ups 3-5| ME | 3"
B. 12 minute AMRAP of:
15/12 cal row
15 pull-ups
10 box jump overs 24/20 inch
Power-Up
Powerlifting: 14 July 2022
A. Power Clean + Push Press 10min EMOM 1+1 @ 85-90%
B1. Breathing Squat 1 | 20 | 2" @ 10RM in tempo 4-0-X-1
B2. Dumbbell Pull-over 1 | 10 | done @20RM in tempo 3-0-X-1
C1. Dumbbell Glute Bridge Floor Press 3 | 3-6 | 2" in tempo 4-1-X-0
C2. Dumbbell Row 3 | 3-6 L/R | 2" in tempo 4-1-X-0
It’s Gymnasty
Gymnastics: 14 July 2022
STRENGTH
Max unbroken set strict HSPU (max 2 mats! Otherwise scale with pike push ups or push ups)
3' rest
Then 6min EMOM: 50-60% of max unbroken set
SKILL
E2MOM x 12' (=6 sets)
10/8 cal bike or ski
Max ring/bar MU in the remaining time (Don't go for max effort and blow up in the first set, try to stay consistent every set)
CONDITIONING
3 sets, each for time:
30 sit ups
3 rope climbs
20m handstand walk
3 rope climbs
3' rest between sets (Scale 20m hsw with 20 walk to the wall attempts, or with 8 wall walks)
LET’S GET PHYSICAL
WOD: 13 July 2022
A. Deadlift 3-5 | 3-5 | 3"
B. 5 rounds for time of:
400 m Run
12 power cleans 60/40 kg
8 front squats 60/ 40 kg
LET’S GET PHYSICAL
WOD: 12 July 2022
A. push press to push-jerk 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | 5-8 + ME | 2"
C. 4 rounds, 3 minutes on: 1 minute off, of:
400 m run + movement x (see below)
round 1: x = handstand push-ups
round 2: x = pull-ups
round 3: x = ab-mat sit-ups
round 4: x = push-ups
Power-Up
Powerlifting: 12 July 2022
A. Farmer Handle Deadlift 3 | 2-5 | 3"
B1. Barbell Row 3 | 5-8 | 2"
B2. Bench Press 3 | 5-8 | 2"
C1. Split Squat 3 | 6-10 L/R | '90
C2. Standing Dumbbell Press 3 | 6-10 L/R | '90
It’s Gymnasty
Gymnastics: 12 July 2022
STRENGTH
4 rounds of:
10-15 strict TTB
30" L-sit hold on parallettes
2' rest between sets
SKILL
8' kipping HSPU + butterfly pull up/CTB for the workout
CONDITIONING
10 rounds for time:
8 CTB 8 kipping HSPU 8 box jump overs
LET’S GET PHYSICAL
WOD: 11 July 2022
A. Back Squat 3-5 | 3-5 | 3" tempo 1-0-1-0
B. for time:
buy in 500 m row
then 6-9-12-9-6 reps of:
burpees lateral over the bar
front squats
toes to bar
buy out 500 m row
LET’S SET THE BAR
Benchmark: 10 July 2022
"Volkswagen"
A. For time, 21-15-9 Reps of:
Bench Presses (bodyweight)
Pull-Ups
B. Sledwork in buddies
20 minutes continues sleddrag anyhow
LET’S GET PHYSICAL
WOD: 9 July 2022
Buddy wod
log run to the island
50 synchronised log push-ups
50 synchronised log squats
1x 100 m log swim
50 synchronised log sit-ups
1x 100 m log swim
50 synchronised log push-ups
50 synchronised log squats
log run back to the box
LET’S GET PHYSICAL
WOD: 8 July 2022
A. 15 min. Clean Complex of:
Hang clean
Clean
B. 21 minute AMRAP of:
30 m. overhead stepping lunges 40/30 kg
21 toes to bar
500 m. row
LET’S SET THE BAR
Benchmark: 7 July 2022
A. Dumbbell Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
B. technique on Kipping Pull-ups
"Nicole"
C. 20 minute AMRAP of;
400 m Run
Max Pull-ups
Power-Up
Powerlifting: 7 July 2022
A. Power Clean + Push Press 2 | 3-5 x 1+2 | '20 | 3" @ 80-85%
B1. Breathing Squat 1 | 20 | 2" @ 10RM in tempo 4-0-X-1
B2. Dumbbell Pull-over 1 | 10 | done @20RM in tempo 3-0-X-1
C1. Weighted Parallettes Push-ups 3 | 3-6 | 2" in tempo 4-1-X-0
C2. Dumbbell Row 3 | 3-6 L/R | 2" in tempo 4-1-X-0
LET’S GET PHYSICAL
WOD: 6 July 2022
A. Deadlift 3-5 | 3-5 | 3"
B. 21 minute EMOM of:
1st minute: 4 hang squat cleans 60/40 kg
2nd minute: 6 power cleans 60/40 kg
3rd minute: 8-6 burpees over the bar
LET’S GET PHYSICAL
WOD: 5 July 2022
A. push press to push-jerk 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | 5-8 + ME | 2"
C. for time:
buy in: 1000 m row
5 rounds of:
5 shoulder to overhead 50/35 kg
10 overhead squats 50/35 kg
15 pull-ups
buy out: 500 m row
It’s Gymnasty
Gymnastics: 5 July 2022
Power-Up
Powerlifting: 5 July 2022
A. Farmer Handle Deadlift 3 | 2-5 | 3"
B1. Barbell Row 3 | 5-8 | 2"
B2. Bench Press 3 | 5-8 | 2"
C1. Barbell Bulgarian Split Squat 3 | 6-10 L/R | '90
C2. Kneeling Dumbbell Press 3 | 6-10 L/R | '90
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CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
