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WOD
06 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 April 2021

A. 20 minute AMRAP of:
Ascending Reps, add 4 reps every round
4 Double Dumbbell Thrusters 22.5/ 15 kg
200 m Run

WOD
05 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 April 2021

A. Back Squat  4 | 6 | 3"
*heavier than 10 rep max from previous week
Note: If athlete hasn't been following squat programme they are to complete 5 x 5

B. 3 sets for Quality of:
20 Kettlebell/Dumbbell Halos
15 Kettlebell/Dumbbell Clean and Press (L)
15 Kettlebell/Dumbbell Clean and Press (R)
15 Kettlebell/Dumbbell Single Arm Kneeling Press (L)
15 Kettlebell/Dumbbell Single Arm Kneeling Press (R)
30 Kettlebell/Dumbbell Hold Flutter Kicks

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DROP IT LIKE IT'S HOT
05 April 2021 | by CrossFit Amsterdam
WOD
04 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 April 2021

30 minute AMRAP of:
100 Alterating Dumbbell Hang Clean and Jerk 22.5/ 15 kg
400 m Dumbbell Front Rack Carry
10 Wall Walks
400 m Dumbbell Front Rack Carry
50 Dumbbell Goblet Squats
400 m Dumbbell Front Rack Carry

WOD
02 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 April 2021

Modified Murph - 35 minute AMRAP of:
1600 m Run
then AMRAP in remaining time of
10 Strict Pull Ups
20 Push Ups
30 Air Squats

WOD
01 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 April 2021

A1. 2 Hang Squat Clean + 2 Pause Front Squat 5 | 1 | 0"
A2. Weighted Good Mornings 5 | 20 | 3"

B. 20 minute AMRAP of:
50 Alternating Knee to Elbow
25 Burpees
50 Jumping Lunges
50 Mountain Climbers
25 Sit Ups
25R/25L Single Leg Hops

WOD
31 March 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 April 2021

A1. Bench Press  5 | 10 | 0"
A2. Weighted Bulgarian Split Squat  5 | 10 L/10 R | 3"

B. Lockdown Ghost Second Attempt - 6 rounds FGB Style of:
1st Minute - Kettlebell Swing
2nd Minute - Burpees
3rd Minute - Double Unders/ Jumping Jacks
4th Minute - Rest

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DROP IT LIKE IT'S HOT
31 March 2021 | by CrossFit Amsterdam
WOD
30 March 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 March 2021

A. 5 Rounds of 2 minutes on/2 minutes off, of:
8 Double Dumbbell Devils Press 22.5/15 kg
then in remaining time max effort Cal Echo Bike

B. 15 minute EMOM of:
1st minute: 30 Double unders + 5 Burpees
2nd minute: 10 Hang KB Snatch (R)
3rd minute: 10 Hang KB Snatch (L) + max OH Lunges

WOD
29 March 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 March 2021

A1. Seated KB/DB Z Press/Barbell Press 5 | 12 | 0"
A2. 10 x Parallel Shoot through + 5 - 15 Push Ups 5 | 1 | 3"

B. 15 Minute AMRAP of:
Ascending Reps 5,10,15,20...
DB Shoulder to Overhead R 22.5/15 kg
Burpee Over Dumbbell
DB Shoulder to Overhead L 22.5/15 kg
V-Sit Up

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