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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: 2 April 2023
A. 2 Snatch Pull + Snatch
5 | 1 | 2"
B. 3 Rounds for time of
10 Squat Snatches 70/50 kg
20 Burpees
CHECK IT HERE
Just lift odd shit
Strongman: 2 April 2023
A1. Paused Snatch Pull
5 x 5
B1. Defecit Snatch Deadlift (With Tempo)
5 x 5
LET’S GET PHYSICAL
WOD: 29 March 2023
A. Deadlift
6 | 3 | 3"
B. 12 minute AMRAP of:
20 Wall Ball
15 V-Sit Ups
10 Hang Power Cleans 60/40
5 Wall Walks
OLY LIFTING
GO FOR GOLD!: 29 March 2023
A. Paused Clean Pull
5 x 5
B. Defecit Clean Deadlift (With Tempo)
5 x 5
Week 1
LET’S GET PHYSICAL
WOD: 26 March 2023
A. 36 minute EMOM of:
1st Minute : 14 - 17 Calorie Row
2nd Minute : 12 - 18 Double Dumbbell Bench Press
3rd Minute : 12 - 16 Echo Bike Calories
4th Minute : 12 - 16 Toes to Ring
5th Minute : 12 - 16 Shuttle Runs
6th Minute : Rest
GO FOR GOLD!
Olympic Lifting: 26 March 2023
A. Snatch Pull + Muscle Clean
5 x (1 + 1)
B. Snatch Balance + OHS
5 x (1 + 1)
C. Paused Snatch
5 x ( 2)
D. Snatch Max Out
LET’S GET PHYSICAL
WOD: 22 March 2023
A. Find a Heavy 3 rep Deadlift for the day
B. 2 x 6 minute AMRAP of
5 Wall Walks
10 Deadlifts 100/70 kg
50 Double Unders
rest 2:00 between rounds
GO FOR GOLD!
Olympic Lifting: 22 March 2023
A. Clean Pull + Muscle Clean
5 x (1 + 1)
B Push Press + Split Jerk
5 x (1 + 1)
C. Paused Clean
5 x ( 2)
D. Clean & Jerk Max Out
Week 10
LET’S GET PHYSICAL
WOD: 19 March 2023
A. 25 minute Fight Gone Bad Style of
1st minute : Double Under
2nd minute : Kettlebell Hang Snatch
3rd minute: Handstand Push Up
4th minute :Shuttle Runs
5th, minute : Rest
GO FOR GOLD
OLYMPIC LIFTING: 19 March 2023
A1. Slow Tempo Snatch DL + Snatch Pull
3 x ( 2 + 2)
B2 Slow Tempo Muscle Snatch + OHS
3 x (1 + 2).
C3. Paused Snatch Grip Press + Snatch Grip Push Press + Drop Snatch + Snatch Balance
3 x ( 1 + 1 + 1 + 1)
D4. Slow Tempo Power Snatch + OHS
Build to 80%
E5. Accesory x 3
Empty Barbell Slow Motion Snatch
LET’S GET PHYSICAL
WOD: 15 March 2023
A. 1 Squat Clean + 1 Front Squat + 1 Split Jerk
8 | 1 | 2 "
B. 3 Rounds for time of
15 Chest to Bar Pull Ups
20 Burpees
15 Sumo Deadlift High Pull 45/30 kg
https://www.crossfit.com/workout/2017/08/31#/comments
GO FOR GOLD!
OLYMPIC LIFTING: 15 March 2023
A1. Slow Tempo Muscle Clean + Front Squat + Strict Press
3 x ( 2 + 2 + 2)
B2 Slow Tempo Clean + Push Press
3 x (1 + 2).
C3. Paused Strict Press + Push Press + Push Jerk + Split Jerk
3 x ( 1 + 1 + 1 + 1)
D4. Slow Tempo Clean + Split Jerk
Build to 80%
E5. Accesory x 3
Empty Barbell Slow Motion Clean
LET’S GET PHYSICAL
WOD: 12 March 2023
A. 35 minute EMOM of
1st minute : 15/12 Echo Bike Calories
2nd minute : 15/12 Calorie Row
3rd minute : 15/12 Calorie Ski Erg
4th minute : 15/12 Shuttle Runs
5th minute : 15/12 Strict Hand Stand Push Ups/Handstand Push Ups/Bar Dips
6th minute : 15 A Jumps
7th minute : Rest
Note : Athlete can choose reps but must hold across each round
GO FOR GOLD!
Olympic Lifting: 12 March 2023
A. Muscle Snatch
5 x 3
B. Paused Power Snatch + Drop Snatch + OHS
5 x ( 2 + 2 + 2)
C. Power Snatch
Build to 1RM
D. Tall High Pull + High Hang Muscle Snatch + Low Hang Snatch + OHS
5 x (1 + 1 + 1)
E. Superset x 3
8-10/8-10 Filly Press
ME 8-10 Paused Snatch Grip Shrugs
LET’S GET PHYSICAL
WOD: 8 March 2023
A. 1 Squat Clean + 1 Front Squat + 1 Squat Clean + 1 Split Jerk
8 | 1 | 2 "
B. 2 Rounds for time of
20 Back Squat 60/40 kg
20 Power Clean 60/40 kg
20 Bar Facing Burpees
GO FOR GOLD!
Olympic Lifting: 8 March 2023
A. Muscle Clean
5 x 3
B. Paused Power Clean + Front Squat + Push Press
5 x ( 2 + 2 + 2)
C. Power Clean
Build to 1RM
D. Tall High Pull + High Hang Muscle Clean + Low Hang Clean + Split Jerk
5 x (1 + 1 + 1)
E. Superset x 3
8-10/8-10 Seated KB Bottom Up Press
8-10 Paused Barbell Shrugs
LET’S GET PHYSICAL
WOD: 1 March 2023
A. 1 Squat Clean + 1 Front Squat + 1 Squat Clean + 1 Split Jerk
8 | 1 | 2 "
B. 14 minute AMRAP of
18 Calorie Row
12 Push Ups
12 Deadlifts 100/70 kg
GO FOR GOLD!
OLYMPIC LIFTING: 1 March 2023
A. Paused Power Clean + Push Jerk
5 x (3 + 1)
A. Power Clean
Build to 3RM
C. Paused Strict Press + Push Press + Push Jerk + Split Jerk
3 x ( 1 + 1 + 1 + 1)
D. Slow Tempo Clean + Split Jerk
(1+2) Build Over Sets
E. Superset x 3
10-12 Hang Power Cleans
ME Paused Front Squats
LET’S GET PHYSICAL
WOD: 5 March 2023
A. 1 Power Clean + 2 Push Jerk + 3 Split Jerk
6 | 1 | 2"
B. 12 minute AMRAP of
18 Wall Balls
6 Alternating Dumbbell Devils Pres 22.5/15 kg
3 Rope Climbs
GO FOR GOLD!
OLYMPIC LIFTING: 5 March 2023
C. Paused Power Snatch + OHS
5 x (3 + 1)
D. Power Snatch
Build to 3RM
C. Paused Snatch Grip Press + Snatch Grip Push Press + Drop Snatch + Snatch Balance
3 x ( 1 + 1 + 1 + 1)
D. Slow Tempo Power Snatch + OHS
(1 + 2) Build Over Sets
E. Superset x 3
10-12 Hang Power Snatches
ME Paused Overhead Squats
