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DROP IT LIKE IT'S HOT
19 August 2019 | by CrossFit Amsterdam
WOD
18 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 August 2019

A. 10 minutes to Establish a Heavy Complex for the day
1 Pause Power Snatch + 1 Pause Hang Squat Snatch

note: pause at just below knee for three seconds

B. 6 minute EMOM of:
1 Power Snatch

note: if athlete is feeling good go heavy but technique more important here

C. For time of:
50 Ab-mat Sit-ups
40 Bar Facing Burpees
30 Toes to Bar
20 Hang Power Snatches 50/35 kg
10 Bar Muscle Ups

WOD
17 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 August 2019

A. Kettlebell Turkish Getup
5 | 3 | 2"

B. 5 Rounds 3 minutes on/ 3 minutes off, of:
40 m Sled Drag 60/40 kg
Max effort Ski-erg Calories

note: Sled drag is dragging with continuous tension on the straps. So NO pulling/ yanking. 

WOD
16 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 August 2019

Buddie WOD 50-40-30-20 reps for time:
Partner Burpees
Toes to bar
Deadlift 100/70 kg

note:
- one partner must be hanging onto the Bar while other does Toes to Bar.
- one partner to be in a Handstand-Hold while other partner does Deadlifts

Just lift odd shit

Strongman: 17 August 2019


A. Power Snatch
5 | 2 | 2”

B. Back Squat
3-5 | 1-3 | 4” in tempo 4-1-X-1

C. Buddy Wod
20 min AMRAP of:
- 20 Double Kettlebell Swings 24/16kg
- 20 Double Kettlebell Thrusters
- 20 Double Kettlebell Push Press
- 400 m Run

WOD
15 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 August 2019

A. Front Rack Stepping Lunge
4 | 12 | '90

B. 5 rounds for time of:
30 Air Squats
20 Calorie Row
10 Power Snatches 60/40

rest 2 minutes between rounds

WOD
14 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 August 2019

A. Skill and Practice Work Muscle Ups

B. 7 min AMRAP of:
1 Muscle Up + 2 Ring Dip

C. 5 Rounds for Quality of:
10 Maltese Push-ups
10 Rower Pikes

D. 7 min AMRAP of:
5 Ring Rows
10 Burpee onto plate

Power-Up

Powerlifting: 15 August 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-1-1

B. Deadlift
3 | 3-5 | 3” in tempo 3-1-X-1

C1. Bench Press
3-5 | 3-6 | 2” in tempo 3-1-X-0

C2. Ring Row
3-5 | 10 | 2” in tempo C-1-1-1

athlete, crossfit, crossfitamsterdam, amsterdam, drop it like it's hot, crossfit athlete, crossfit photography
DROP IT LIKE IT'S HOT
14 August 2019 | by CrossFit Amsterdam
BENCHMARK
13 August 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 14 August 2019

KELLY

5 rounds for time of:
400 m Run
30 Box Jumps 24 / 20 inch
30 Wall Balls 20 / 14 lbs

WOD
12 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 August 2019

A. Weighted Strict Pull-ups
5 | 8 | 2 "

B. Weighted Parellel Bar Dip
5 | 5 | 2 "

C. Seated Dumbbell Press
4 | 8 | '90

D. For time:
30 Calorie Row - Damper 10
75 m Bear Crawl
50 Calorie Skierg
75 m Bear Crawl

 

Power-Up

Powerlifting: 13 August 2019

A. Back Squat
3 | 3-6 | 3” in tempo 4-1-X-0

B1. Shoulder Press
3 | 6-10 | ‘90 in tempo C-1-X-1

B2. Pull-up
3 | 6-10 | ‘90 in tempo C-1-X-1

C. Dumbbell Bench Press
3 | 8-12 | 2” in tempo C-0-1-1

It’s Gymnasty

Gymnastics: 13 August 2019


Muscle-up Transition technique (from toes)
5 | 3 | '60

False Grip Hang
3 | ME | 2"

Dip
2-4 | 8-12 | '90

Pull-up
2-4 | 8-12 | '90

L-sit hold (paralettes)
Reverse tabata

quote crossfit amsterdam, crossfit motivation
DROP IT LIKE IT'S HOT
12 August 2019 | by CrossFit Amsterdam
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