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WOD
15 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 August 2021

A. 18 minutes to establish a Heavy Complex of:
2 Hang Squat Snatches + 1 Overhead Squat

B. 3 Rounds for time of:
600/500 m Row
25 Pull Ups
note: Time Cap 15 minutes

WOD
14 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 August 2021

30 minute AMRAP of:
100 Double Unders
50 Cal Ski/50 Cal Echo Bike
40 Push Ups
30 Kettlebell Swings
20 Burpees
10 Wall Walks

WOD
13 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 August 2021

In teams of 6 pax
30 minute Waterfall Style of
1. 20/16 Echo Bike Cals
2. 15 Burpee Box Jump Overs 30/24 "
3. 300/275 Row
4. 30 Wall Balls
5. 400m Run
6. Rest
Note: Can not move to next movement until each movement pattern has been completed

Just lift odd shit

Strongman: 14 August 2021

A. Power Clean 3 | 5-7x1 | '30 | 3" @ 85%1RM

B. Yoke Press 5 | 5 | 3"

C. Buddy Wod
6 Rounds For Time of:
3-5 Back Squats @ 80%1RM
6-10 Sandbag Squats AHAP
20/18 Cal Echo Bike AFAP
Rest 3 min

note: You do 1 round, I do 1 round

WOD
12 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 August 2021

A. 12 minute AMRAP of:
10 Double KB Hang Clean and Jerks
200 m Run
5 Bar Muscle Ups

rest 3:00 minutes 

B. 12 minute AMRAP of:
10 Double Dumbbell Front Rack Squats
200 m Run
10 Handstand Push Ups

WOD
11 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 August 2021

A1. Bench Press 5 | 8 - 12 | 0"
A2. Double Dumbell Bent Over Row 5 | 10 - 15 | 3"

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: 8 x ( Push Up + Shoot Through)
5th minute: 40 second Hanging Tuck Hold
6th minute: Rest/Walk

Power-Up

Powerlifting: 12 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"

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DROP IT LIKE IT'S HOT
11 August 2021 | by CrossFit Amsterdam
WOD
10 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 August 2021

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

B. 3 Rounds for time of:
10 Front Squats 70/50 kg
15 Burpees over the Bar
20 Toes to Bar

WOD
09 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 August 2021

A1. Alternating Leg Front Rack Box Step Up 5 | 6 - 8 (each leg) | 0"
A2. Banded Pull Aparts 5 | 20 | 3"

B. 15 minute Alternating EMOM of:
1st Minute: 1 - 5 Ring Muscle Ups
2nd Minute: 10 - 15 Kettlebell Swings 32/24 kg
3rd Minute: 20 second Handstand Hold

Power-Up

Powerlifting: 10 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

It’s Gymnasty

Gymnastics: 10 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

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DROP IT LIKE IT'S HOT
09 August 2021 | by CrossFit Amsterdam
WOD
08 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 August 2021

A1. Push Press 5 | 6 - 8 | 0"
A2. Double Dumbbell Bent Over Row 5 | 10 - 15 | 3"

B. 2 Rounds for time of:
800 m Run
1000/900m Row
note: Time Cap 20 minutes

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