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NEWS
01 January 2018 | by CrossFit Amsterdam

In 2009 we opened the doors of the first CrossFit box in Amsterdam. Our box! Since then we are building on the brand and our awesome community. We have the best team of coaches. They know everything about CrossFit and have a huge passion for teaching and helping athletes improve their skills.

BENCHMARK
28 January 2023 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 29 January 2023

A. 15 minutes to Find Heavy 3 rep Weighted Pull Up

B. Weighted Pull Up 
4 | 3 | 2" @ 80-90% of Part A

OMAR

C. For time of
10 Thrusters 45/30 kg
15 Bar Facing Burpees
20 Thrusters 45/30 kg
25 Bar Facing Burpees
30 Thrusters 45/30 kg
35 Bar Facing Burpees
*16 minute TC

Slow is smooth, smooth is fast

Olympic Weightlifting: 29 January 2023

A. Snatch DL to Knee Position Then to Power 3 x 5

B. Segmented Snatch Deadlift (With Tempo) 5 x 6-8

C. Snatch pull + Snatch 5 x (2 + 1)

D. 4 Rounds for Quality
8 Snatch grip Barbell Row
8 Snatch Grip Upright Rows
Pull up hold (10/15s over bar, 10/15s at eye height, then 10/15s to full extension
REST 60-90s Between Rounds

BENCHMARK
22 January 2023 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 23 January 2023

A. Power Snatch
3 - 3 - 3 @ 70%
rest 30 seconds between sets

Rest 2:00
2 - 2 - 2 @ 80%
rest 30 seconds between sets

Rest 2:00
1 - 1 - 1 @ 85% +
rest 30 seconds between sets

OPEN 22.1

B. 15 Minute AMRAP of
3 Wall Walks
12 Alternating Dumbbell Snatch 22.5/15 kg
15 Box Jump Overs

BENCHMARK
10 January 2023 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 11 January 2023

A. 3 Positions Power Clean (Above the Knee + Below the Knee + Ground) + 3 Front Squat
8 | 1 | 2"

Dianne

B. 21-15-9
Deadlift 102.5/70
Handstand Push Up

Slow is smooth, smooth is fast

Olympic Weightlifting: 11 January 2023

Deload
A. Slow Tempo Muscle Clean + Front Squat + Strict Press 3 x ( 2 + 2 + 2)

B. Slow Tempo Clean + Push Press 3 x (1 + 2)

C. Paused Strict Press + Push Press + Push Jerk + Split Jerk 3 x ( 1 + 1 + 1 + 1)

D. Slow Tempo Clean + Split Jerk 3 x (1 + 1) @ 80%

BENCHMARK
31 December 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 1 January 2023

A. 15 minutes to Find Heavy 3 rep Weighted Dip

Sisson

B. 20 minute AMRAP
1 Rope Climb
5 Burpees
200 m Run
*If you've got a 20-lb. vest or body armor, wear it.

WOD
29 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 December 2022

A. Ring Muscle Up Technique Work

B. 3 Rounds every 2:00

3-6 Ring Muscle Up

C. 5 Rounds for time of

20 Sumo Deadlift High Pull 50/35 kg
20 Box Jumps 30/24"

WOD
27 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 December 2022

A. Find a Heavy Power Clean for the day

B. 3 Rounds for Max Reps of:

1 minute: Back Squats 60/40 kg
2 minute: Rest
3rd minute: Chest to Bar Pull Ups
4th minute: Rest
5th minute: Power Cleans 60/40 kg
6th minute: Rest

Slow is smooth, smooth is fast

Olympic Weightlifting: 28 December 2022

Overhead - Snatch

A.Snatch Grip Push Press + Paused OHS 
5 x (3 + 2)

B. Heaving Snatch Balance 
5 x 5

C. Drop Snatch + Snatch Balance
 Build to Heavy

D. Snatch Grip Push Press 
5 x 5 (3x02)

WOD
20 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 December 2022

A. Power Clean Waves
3 sets 3-2-1
rest 1:30 between sets and waves
Increase weight each set

B. 18 Minute AMRAP of
120 Double Unders
30 Calorie Ski Erg
15 Double Dumbbell Devils Press 22.5/15 kg

Slow is smooth, smooth is fast

Olympic Weightlifting: 21 December 2022

Overhead - Clean

A. Split Jerk Strict Press + Split Jerk Balance 
5 x (5 + 3)

B. Tall Jerk 
3 x 5

C. Paused Split Jerk 
Build to a heavy Single

D. Strict Press 
5 x 5 (3x02)

WOD
19 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 December 2022

A. Strict Press
5 | 10 | 3"

B. 16 minute AMRAP of
20 Calorie Row
16 Burpee Box Jump Overs 24/20 "
12 Alternating DB Hang Clean and Jerk 22.5/15kg

WOD
17 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 December 2022

A. 15 minute AMRAP of:
20 m HS Walk
20 m Broad Jump
20 m Walking Lunge

B. For time of:

750 m row
rest 3:00
500 m Row
rest 3:00
250 m Row

Slow is smooth, smooth is fast

Olympic Weightlifting: 18 December 2022

Contact & Transition

A. Muscle Snatch 
Build to 5RM

B. Muscle Snatch + High Hang Power Snatch + Low Hang Snatch 5 x (1 + 1 + 1)

C. Paused Snatch Pull + Segmented Snatch Pull + Hang Snatch Pull Build to Heavy Complex

D. Paused High Hang Snatch + Split Jerk 5 x ( 3 + 2)

WOD
10 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 December 2022

30 minute AMRAP of:
500 m Row
then 3 rounds of Strict Cindy
5 pull-ups
10 push-ups
15 squats

Slow is smooth, smooth is fast

Olympic Weightlifting: 11 December 2022

"Contact & Transition"

A. Muscle Snatch + OHS 5 x ( 3 + 3)

B. Snatch Pull + Tall Snatch 5 x (1 + 3)

C. H H Snatch, Hang Snatch, low hang Snatch 
Build To A Heavy Complex

D. High Hang Snatch + Paused Snatch Balance 
5 x ( 3 + 2)

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