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BENCHMARK
26 September 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 27 September 2019

A. Alternating Back Rack Reverse Stepping Lunge
5 | 12 | 2" (6 Left / 6 Right)

The Open 18.1

20 minute AMRAP of:
8 Toes to Bar
10 Dumbbell Hang Clean and Jerk 22.5/15 kg
14 Cal Row

note: Matt Fraser got 14 Rounds + 10 Calories Rowing and Sam Briggs got 15 Rounds + 2 Toes to Bar

WOD
25 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 September 2019

A. Skill and Practice Work on the Muscle-Up

B. 10 minute EMOM of:
2 Muscle-Ups+ 1 Ring Dip

C. 3 Rounds for Quality of:
10 Maltese Push-ups
10 Rower Pikes

D. 7 min AMRAP of:
Burpees to a 6 inch target

rest 1 minute then Part E 

E. 7 min AMRAP of:
Calorie Ski Erg

Note: If athlete is sore please use as a recovery

Power-Up

Powerlifting: 26 September 2019

A. Deadlift
3 | 3-5 | 3” in tempo C-1-C-1

B. Bench Press
3-5 | 6-10 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 5-8 L+R | 2” in tempo C-1-1-1

C2. Chin-ups
3 | 5-8 | 2”” in tempo C-1-1-1

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DROP IT LIKE IT'S HOT
25 September 2019 | by CrossFit Amsterdam
WOD
24 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 September 2019

A. Pause Deadlifts
5 | 8 | 3" 

note: 3 sec pause below knee

B. 3 minutes on / 2 minutes off for 4 rounds:
- Deadlift*
- 10 [ Air Squats + Broad Jumps over 1 m ]

*Round 1 Deadlift 6 reps at 120/70 kg
*Round 2 Deadlift 8 reps at 100/60 kg
*Round 3 Deadlift 10 reps at 80/50 kg
*Round 4 Deadlift 12 reps at 60/40 kg

WOD
23 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 September 2019

A. Back Squat:
4 | 9 | 3" in tempo 4-3-1-1

B. 15 min AMRAP of:
3 Wall Balls 20/14 lbs
3 Box Jump-Overs 24/20 inch
3 Power Cleans 50/35 kg

note: add 3 reps each round (3,6,9,12 etc.)

It’s Gymnasty

Gymnastics: 24 September 2019

Muscle-up Transition technique (w. Band)
5 | 3 | '60

Ring Swing with Ring Row
3 | 10 | '60

Ring Dip
2-4 | 8-12 | '90

False Grip Ring Pull-ups
2-4 | 8-12 | '90

L-sit hold (rings)

Reverse tabata

Power-Up

Powerlifting: 24 September 2019

A. Shoulder Press
3-5 | 1-3 | 3” in tempo C-1-X-1

B. Back Squat
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Pull-ups
3 | 5-8 | 2” in tempo C-0-1-0

C2. Dips
3 | 5-8 | 2” in tempo C-0-1-0

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DROP IT LIKE IT'S HOT
23 September 2019 | by CrossFit Amsterdam
WOD
22 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 September 2019

A. 14 minutes to Establish a Heavy Complex for the day of:
1 Squat Clean + 3 Front Squat + 1 Jerk

B. 3 rounds for time:
400 m Row
30 Toes to Bar
30 Push-Ups

WOD
21 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 September 2019

A. Snatch Pull
5 | 2 | 2"

B. Snatch Pull + Snatch
6 | 1 | 2"

C. 6 minute EMOM:
1 Squat Snatch

D. 9 minute AMRAP of:
3 Power Snatches 50/35 kg
6 Bar Facing Burpees

WOD
20 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 September 2019

In Groups of 3 pax
For time:

800 m Run
Power Clean*
Front Squat*
Shoulder to Overhead

note: rep range and weights change each round
Round 1: 60 reps at 40/30 kg
Round 2: 50 reps at 50/35 kg
Round 3: 40 reps at 60/40 kg
Round 4: 30 reps at 70/45 kg

Just lift odd shit

Strongman: 21 September 2019

A. Power Clean + Push Press
Find 1RM, then 5 | 2 | 2” @ 90%

B. Front Squat
3-5 | 3-5 | 3” in tempo 3-0-X-1

C. Buddy Crusher:
-100x Bench Press @ 70% 1RM
- EMOM 5 Sandbag over Shoulde

WOD
19 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 September 2019

A. Deadlift
3 | 10 | 3"

B. 3 Rounds for time of:
400 m Row
15 Sumo Deadlift High Pull 50/35 kg
15 Burpee Box Jump-overs

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