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WOD
18 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 May 2022

A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. feet ellevated Ring Rows 3-5 | ME | 3"

B. for time:

100 burpees
starting with and every minute on the minute perform 2 muscle ups

Power-Up

Powerlifting: 19 May 2022

A. Muscle Snatch + Drop Snatch 3 | 1+1 | '60

B. 3 Pos. Snatch 
Build up in 15 min

C. Deadlift 
3 | 3-5 | 3"

D. Bench Press

2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92%1RM
2 reps @ 97,5%1RM

E1. Bulgarian Split Squat 
3 | 3-5 L/R| '90
E2. Single Leg Hip Trust 3 | 3-5 L/R |'90

WOD
17 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 May 2022

A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean

B. Front Squat 4 | 3-5 | 3"

C. 21-15-9 reps for time of:
Cal row
Toes to Bar
Squat cleans 60/40 kg

WOD
16 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 May 2022

A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"

B. 10 rounds for time of:
3 Snatches 60/ 40 kg
3 Burpees over the bar

Power-Up

Powerlifting: 17 May 2022

A. Back Squat/ Front Squat*
6/5 reps @ 70/65%
6/4 reps @ 80/75%
3/4 reps @ 90/80%
2/4 reps @ 95/80%

* First all Back Squat Sets, Then Front Squat

B1. Press 5 | 3-5 | 0"
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"

It’s Gymnasty

Gymnastics: 17 May 2022

WOD
15 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 May 2022

A. Back Squat 3-5 | 8-12 | '90 in tempo 3-1-X-1

B. 20 min EMOM of:
odd: 1 minute Row for ME cal
even: rest

WOD
14 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 May 2022

A. Romanian Deadlift 3 | 5-8 | 2"

B. Handstand walk practise


C. 3 rounds of:

Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

BENCHMARK
13 May 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 14 May 2022

A. 10 minute EMOM of 1 Ropeclimb

"Knight - Hyrox"

B.Buddy WOD, you go - I go
AMRAP (with a Partner) in 30 minutes

1,000 meter Ski Erg
1,000 meter Row
50 Burpee Broad Jumps

BENCHMARK
12 May 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 May 2022

"Bearcomplex"

A. 5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

B. and let's finish off with a surprise finisher! 

WOD
11 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 May 2022

A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (feet ellevated) Ring Rows 3-5 | ME | 3"

B. 21-15-9 reps for time of:
toes to bar
cal row
burpees over the rower

Power-Up

Powerlifting: 12 May 2022

A. Tall Snatch 3 | 2 | '60

B. Snatch Pull + Dip Snatch 
5 | 1+1 | '90

C. Deadlift 
3 | 3-5 | 3"

D. Bench Press

4 reps @ 80%1RM
3 reps @ 87,5%1R
2 reps @ 95%1RM

E1. Bulgarian Split Squat 
3 | 3-5 L/R| '90
E2. Single Leg Hip Trust 3 | 3-5 L/R |'90

WOD
10 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 May 2022

A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch

B. Overhead Squat
3| 5-8 | 2" in tempo 3-1-X-1

C. Complete as many rounds as possible in 10 minutes of:

3 overhead squats
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
Etc.

WOD
09 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 May 2022

A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"

B. For time:

10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks

Power-Up

Powerlifting: 10 May 2022

A. Back Squat/ Front Squat*
8/5 reps @ 65/70%
6/4 reps @ 75/80%
4/3 reps @ 85/85%
4/3 reps @ 90/90%
* First all Back Squat Sets, Then Front Squat

B1. Press 5 | 3-5 | 0"
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"

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