CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
STAY UPDATED
Hello blog. Hello Wod.
This is us
Together we are
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.
LET’S GET PHYSICAL
WOD: 6 December 2022
A. Low Hang Snatch 5 | 3 | 2"
B. Low Hang Snatch + Overhead Squat 5 | 1 | 90"
C. 15 minute AMRAP of:
5 Wall Ball
5 Kettlebell Swing
5 Box Jumps
*Add 5 Reps each round
Power-Up
Powerlifting: 6 December 2022
A. Back Squat
Set 1: 5reps @ 80%
Set 2: 3 reps @ 85%
Set 3: 1 rep @ 90%
Set 4: 3 reps @ 85%
Set 5: 5 reps @ 80%
* all in controlled slow eccentrics
B. Deadlift 3 | 5 | 3"@75%
C1. 1.5 Bench Press5 | 3-5 | 2"
C2. Gorilla Row 5 | 10 | 2"
LET’S GET PHYSICAL
WOD: 5 December 2022
A. Find a heavy 5 rep max Front Squat
B. 4 Rounds of 3 minutes on/1 minute off
250/200 m Row
20 Alternating Dumbbell Snatches 22.5/15 Kg
then in remaining time max effort Chest to Bar Pull Ups
LET’S GET PHYSICAL
WOD: 4 December 2022
5 Rounds for time of
400m Run
20 Wall Balls
10 Double Dumbbell Box Step Over 22.5/15 kg
*Time Cap 24 minute
Slow is smooth, smooth is fast
Olympic Weightlifting: 4 December 2022
"Patience & Timing"
A. Paused Snatch Deadlift 3 x 5
B. Snatch Grip Romanian Deadlift (With Tempo) 5 x 3-5
C. Paused Power Snatch + OHS 5 x (2 + 2)
D. Paused Snatch + OHS Build to 70% of 1RM
LET’S GET PHYSICAL
WOD: 29 November 2022
A. Find a heavy 2 rep max Low Hang Snatch
B. 3 Rounds for time of
12 Dumbbell Snatch 22.5/15 kgs +
12 Deficit Handstand Push Ups
12 Strict Toes to Bar
LET’S GET PHYSICAL
WOD: 22 November 2022
A.Snatch Pull + Snatch + Overhead Squat (Technique)
8 | 1 | 90"
B. Snatch at 70% of Part A with 2 second Pause in bottom
6 | 2 | 60"
C. 13 minute AMRAP of
12 Toes to Bar
2 Wall Walk
12 Box Jump Overs
2 Wall Walk
12 Calorie Row
2 Wall Walk
LET’S GET PHYSICAL
WOD: 20 November 2022
A. Weighted Strict Pull Up
Find heavy 3 rep in 15 minutes
B. Weighted Dip
Find heavy 3 rep in 15 minutes
C. 8 Rounds of 1 min on / 1 min Off of:
10 Box Jump Overs 24/20 "
10 Kettlebell Swings 24/16 kg
then, in remaining time max effort Pull Ups
Slow is smooth, smooth is fast
Olympic Weightlifting: 20 November 2022
A. Snatch DL + Snatch Pull
4 x ( 1 + 1)
B. Muscle Snatch + Snatch Balance
3 x (2 + 2)
2 x (1 + 1)
C. Power Snatch into OHS
2 x (3)
2 x (2)
D. Snatch
Max Out
LET’S SET THE BAR
Benchmark: 18 November 2022
A. Find a heavy Squat Clean for the day in 25 minutes
Randy
B. For time of:
75 Power Snatches
♀ 55 lb. ♂ 75 lb.
LET’S GET PHYSICAL
WOD: 13 November 2022
A1. Dumbbell Bench Press 4 | 12 | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"
B. 21-15-9 For time of
Push Jerks 70/50 kg
Chest to Bar Pull Up
Slow is smooth, smooth is fast
Olympic Weightlifting: 13 November 2022
A. Slow Tempo Snatch DL + Snatch Pull 3 x ( 2 + 2)
B. Slow Tempo Muscle Snatch + OHS 3 x (1 + 2).
C. Paused Snatch Grip Press + Snatch Grip Push Press + Drop Snatch + Snatch Balance 3 x ( 1 + 1 + 1 + 1)
D. Slow Tempo Power Snatch Build to 80%
LET’S SET THE BAR
Benchmark: 12 November 2022
Bring a Friend Day
Buddy WOD, for time:
Buy in: 1500/ 1200 m Row
then, perform 2 rounds of:
20 Box Jumps
30 Russian Kettlebell Swings
40 Push-ups
50 Wallballs
Buy out: 36 synchronised Burpees
LET’S GET PHYSICAL
WOD: 9 November 2022
A.Snatch Pull + Snatch (Technique) 10 | 1 | 90"
B. Snatch at 70% of Part A with 2 second Pause in bottom 6 | 2 | 60"
C. 12 minute AMRAP of:
1 Squat Snatch 70/50
3 Clean and Jerks 70/50
30 Double Unders
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
