CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
LET’S GET PHYSICAL
WOD: 5 February 2023
A. 15 minutes to Find Heavy 3 rep Weighted Dip
B. Weighted Dip
4 | 3 | 2" @ 80-90% of Part A
C. 12 Minute AMRAP of
10 Sumo Deadlift High Pull 50/35 kg
10 Bar Facing Burpees
200 m Run
SLOW IS SMOOTH, SMOOTH IS FAST
OLYMPIC WEIGHTLIFTING: 5 February 2023
A. Paused Snatch Pull
5 x 5
B. Snatch Grip Romanian Deadlift (With Tempo)
5 x 3-5
C. Snatch Pull + Power Snatch + OHS
5 x (2 + 1 + 2)
D. Paused Snatch + OHS
Build to 70% of 1RM
E. Superset x 3
10/10 Barbell Russian Step Ups
ME Weighted Glute Bridges
LET’S GET PHYSICAL
Strongman: 5 February 2023
A1. Paused Snatch Pull
5 x 5
B2. Snatch Grip Romanian Deadlift (With Tempo)
5 x 3-5
C3. Snatch Pull + Power Snatch + OHS
5 x (2 + 1 + 2)
D4. Paused Snatch + OHS
Build to 70% of 1RM
E5. Superset x 3
10/10 Barbell Russian Step Ups
ME Weighted Glute Bridges
A) 2s pause at the knee, not above, not underneath, at the knee cap. Build over sets
B) 4 second negative to below the knee, explosive extension. From the rack. 3 mins rest in between. Give them 20 mins for this. All sets heavy
C) Light weights working on timing of
the feet and arms.
D) Make sure people stick to the 2s pause at knee
E) Rest as needed inbetween
- add a pause at the top of the glute bridges
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23.3 Friday Night Lights Recap - A little more Sopranos than Greys Anatomy.
MEMBER OF THE MONTH
Member of the Month March 2023
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
