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WOD
14 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 April 2021

A. 20 Minute Alternating EMOM of:
1st Minute: Dumbbell Bench Press
2nd Minute: Echo Bike Calorie
3rd Minute: Double Dumbbell Front Rack Lunges
4th Minute: Rest

B. 6 Rounds of:
1 minute Burpees
1 minute Air Squats
1 minute Double Unders or Jumping Jacks
1 minute V-Ups or Sit Ups
1 minute Rest

WOD
13 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 April 2021

A1. Deadlift  5 | 8 | 0"
A2. Parallette Push Ups 5 | 5 - 20 | 3"

B. 3 Rounds for time of:

400 m Run
20 Burpees over Parallette Bar
400 m Run
rest 1 minute inbetween rounds

WOD
12 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 April 2021

A1. 1 Strict Press + 3 Push Press + 5 Push Jerk  6 | 1 | 0"
A2. V-Sit Ups  6 | 10 - 20 | 3"

B. 4 Rounds for quality of:

25 Close Grip High Pulls
25 Hang Muscle Cleans
25 Barbell Bicep Curls
25 Banded Tricep Extensions

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DROP IT LIKE IT'S HOT
12 April 2021 | by CrossFit Amsterdam
WOD
11 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 April 2021

A. Back Squat
20 minutes to find a 10 rep max for the day.

B. Every 3 minutes for 7 rounds of:
24 Hops over DB
12 DB/KB Thrusters (R)
12 DB/KB Thrusters (L)
24 DB/KB Russian Twists

WOD
10 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 April 2021

5 rounds for time of:
400 m Run
15 Kettlebell Snatch (L)
15 Goblet Squats
15 Kettlebell Snatch (R)
15 Goblet Squats

WOD
09 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 April 2021

In Teams of 2!

32 minute AMRAP
4 Double Dumbbell Devils Press
8 Double Dumbbell Front Squat
32 Air Squats

Note:
- 1 partner to be completing 400 m tire sled drag 
- Score is total rounds performed

WOD
08 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 April 2021

A. 6x every 3 minutes on the minute - Big Clean Complex
High Hang Clean
Hang Clean Clean
Push Press
High Hang Clean
Hang Clean Clean
Push Jerk
High Hang Clean
Hang Clean Clean
Split Jerk
Note: Barbell isn't put down once it is picked up

B. 15 minute FGB Style of:

1st minute - Alternating DB Front Rack Lunges
2nd minute - Burpee to Target
3rd minute - Rest

WOD
07 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 April 2021

A. 3 x 6 minute FGB style of:
Even minute: Dumbbell Bench Press 22.5/15 kg
Odd minute: Strict Pull Ups
Rest 2 minutes between rounds

B. 16 minute AMRAP of:
5 Wall Walks
10 Burpees
15 Push Ups
20 V-Sit Ups
25 Air Squats

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DROP IT LIKE IT'S HOT
07 April 2021 | by CrossFit Amsterdam
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