Tag: amsterdam
Saturday August 29, 2015 'Custom AKA WOD'

A
3RM Back squat

B
Speedo
EMOM10
3 box jumps
4 burpees
5 squats
after 10 min, last man standing, add every minute 1 rep to all movements

Friday August 28, 2015 'CrossFit Open retest 15.1'

AMRAP9
15 TTB
10 Deadlift 52,5/35 kg
5 Snatch 52,5/35 kg

Thursday August 27, 2015 'Total complex 1'

Complex for max weight:
1 clean
1 hang clean
1 front squat
1 jerk

Wednesday August 26, 2015 'Custom AKA WOD'

A
Death by HSPU
EMOM
start with 5 HSPU
add every minute 1 rep

B
10-15-20-25
box overs
sit ups

Tuesday August 25, 2015 'Roest'

For time:
buy in: 2km run
20 G2O 42,50/30 kg
20 pull ups
cash out: 2km run

Monday August 24, 2015 'Custom AKA WOD'

A
3RM Deadlift

B
AMRAP3
High Box jumps
1min rest
AMRAP3
Burpees

Saturday August 22, 2015 'Claudia'

5RFT
8 Overhead squats 42,5/30 kg
200m run
50 DU
12 S2O 42,5/30 kg
1min rest

Friday August 21, 2015 'Custom AKA WOD'

A
Pull up mania
EMOM
2 pull ups, add every minute 2

B
AMRAP8
9 wall balls 9/6 kg
6 push ups
3 MU

Thursday August 20, 2015 'Randy'

75 Power Snatch 35/25 kg

Wednesday August 19, 2015 'Row'

Row 20 min for meters