WOD: 29 January 2023

Home WOD | Blog Specialties Our Team Schedule Membership Drop-Ins Try-Out

Shop Instagram Facebook

CrossFit Amsterdam
Karperweg 39
1075 LB Amsterdam
The Netherlands

SHOP

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

Tags: WOD, Burpees, Strongman, Thrusters, Snatch, CrossFit Amsterdam, Deadlift, Complex, Quality, tempo, for time, Row, CrossFit, Amsterdam, CrossFitAmsterdam, Barbell Row, crossfit in amsterdam, Amsterdam CrossFit, Fit, Snatch Pull, Workout, Bar facing Burpees, mu, barbell, thruster, power, work, move, lift, MM, FF, me

Back Previous post Next post

THE COMPLETE ARCHIVE WOD'S ONLY

MEMBER OF THE MONTH Member of the Month April

NEWS 23.3 Friday Night Lights Recap - A little more Sopranos than Greys Anatomy.

MEMBER OF THE MONTH Member of the Month March 2023

omar

BENCHMARK WOD: 29 January 2023

matt's birthday wod

BENCHMARK WOD: 28 January 2023

clay's birthday wod

BENCHMARK WOD: 25 January 2023