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WOD
24 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 August 2021

A. Bench Press 2-3 | 3-5 | 3"

B. 3 Rounds for time of:

1000/800 m Row
25 Sumo Deadlift High Pulls 35/25 kg
25 Push Ups
Note: Time Cap 22 minutes

WOD
23 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 August 2021

A. 0 - 12 Minutes to Establish a Heavy for the day of: 3 Rep Squat Snatch

B. 12 - 18 Minutes - Squat Snatch @ 80% of Part A 
3 | 3 | 2"

C. 2 x 7 minute AMRAP of:
5 Double Dumbell Devils Press
15 Wall Balls
35 Double Unders
Note: 2 Minutes Rest Between Sets

It’s Gymnasty

Gymnastics: 24 August 2021

Week 47

Power-Up

Powerlifting: 24 August 2021

A. Snatch Pull
5 | 3 | 2"
B. Back Squat
2-4 | 6-10 | 3" in tempo 3-0-1-1
C1. Dumbbell Bench Press
3-5 | 8-12 | '90
C2. Aipa Row
3-5 | 8-12 | '90
Week 48

WOD
22 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 August 2021

A. 0 - 16 Minutes to Establish a Heavy for the day of: 3 rep Back Squat
B. 16 - 20 Minutes - Back Squat @ 80% of Part A 2 | 3 | 2"

C. 3 Rounds for time of
15 Toes to Bar
15 Box Jumps
400 m Run

WOD
21 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 August 2021

A1. Strict Press 6 | 6 - 8 | 0"
A2. (Elevated) Feet Parallette Push Up/Push Up 6 | Max Effort | 2"

B. 4 Rounds for time of:

8 Hang Squat Clean 60/40 kg
12 Double Dumbbell Shoulder to Overhead
16 Double Dumbbell Box Step Over 24/20 "

WOD
20 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 August 2021

Buddy WOD
3 x 10 minute AMRAP of:


Station 1
100/90 Cal Echo Bike Calories
40 m Double Dumbbell Walking Lunge
then max effort Pull Ups in Remaining time

Station 2
100/90 Cal Rower
40 m Double Dumbbell Walking Lunge
then max effort Alternating Single Arm Devils Press in Remaining time

Station 3
100/90 Cal Ski Erg
40 m Double Dumbbell Walking Lunge
then max effort Burpee Box Jump Overs in Remaining time

note: 1 minute rest between sets

Just lift odd shit

Strongman: 21 August 2021

A. Power Snatch
Find your best rep in 15 minutes

B. Yoke Strap Press 3 | 5 | 3"

C. Buddy WOD
For time 20-18-16-14-12-10-8-6-4-2 reps of:
- Clusters 60/45
- Dips
- Cal Ski-erg

WOD
19 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 August 2021

A. 20 minute AMRAP of:
2 Ring Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 32/24 kg

Level 3 - Rx
Level 2 - 1 RMU/4 HSPU/24 and 16 kg KB
Level 1 - 2 Strict Pull Ups/4 HSPU/24 and 16 kg KB

B. 2 minute AMRAP of:
Echo Bike Calories

WOD
18 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 August 2021

A1. Elevated Foot Bulgarian Split Squat
5 | 8 L + 8 R | 0"
A2. Jumping Air Squats
5 | 8 - 12 | 2"
B. Alternating 18 minute EMOM of:
1st minute : 40 sec Chin Hold over Bar
2nd Minute : 12/10 Ski Erg Cal
3rd minute : 40 second Handstand hold against wall
4th minute : 30 Second Parallel Bar Walk
5th minute : 8 Shoot through + Push Up
6th minute: Rest/Walk

Power-Up

Powerlifting: 19 August 2021

A. Front Squat 5 x E2OM 3 Reps in tempo 3-0-1-1

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

C1. Push Press 3-5 | 5-8 | 2"
C2. Rotating Ring Pull-up 3-5 | 5-8 | 2"

Quote, CF, CFA, Amsterdam, CrossFit Amsterdam, Crossfitamsterdam, 020, mokum, fitness, fitness motivation, motivational quote, crossfit quote, crossfit
DROP IT LIKE IT'S HOT
18 August 2021 | by CrossFit Amsterdam
WOD
17 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 August 2021

Crossfit Games Event 10

For time of:
30 Toes to Bar
2400 m Run
30 Toes to Bar
2400 m Run
30 Toes to Bar
Time Cap 30 minutes

Level 3 - RX
Level 2 - 20 Toes to Bar/2000 m Run
Level 1 - 20 Toes to Bar/1600 m Run

WOD
16 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 August 2021

A. 1 Clean Shrug + 1 Squat Clean + Jerk + 1 Squat Clean 6 | 1 | 2 "

B. 14 minute AMRAP of:
6 Rope Climbs
12 Dumbbell Shoulder to Overhead (L)
12 Dumbbell Shoulder to Overhead (R)
24 Wallballs

It’s Gymnasty

Gymnastics: 17 August 2021

Strength
A. Weighted Pull Ups/ Chin Ups 3 | 3-5 |
B. Weighted Dips 3 | 3-5 |

Conditioning
16 EMOM (4 rounds of 4 minutes)
1st minute: X Reps Kipping Pull Ups/ Chest to Bar/ Bar Mu's
2nd minute: 40 DU's
3rd minute: X Reps Ring Dips
4th minute: 12/9 cal Ski-erg

Note: X=the amount of reps you can consistently perform in 1 miunte (not unbroken)

Finsher
Tabata Hollow Body/ Superman Hold

Power-Up

Powerlifting: 17 August 2021

A. Snatch Pull 5 | 3 | 2"

B. Back Squat 2-4 | 6-10 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press 3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90

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