BENCHMARK
10 January 2023 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 11 January 2023

A. 3 Positions Power Clean (Above the Knee + Below the Knee + Ground) + 3 Front Squat
8 | 1 | 2"

Dianne

B. 21-15-9
Deadlift 102.5/70
Handstand Push Up

Slow is smooth, smooth is fast

Olympic Weightlifting: 11 January 2023

Deload
A. Slow Tempo Muscle Clean + Front Squat + Strict Press 3 x ( 2 + 2 + 2)

B. Slow Tempo Clean + Push Press 3 x (1 + 2)

C. Paused Strict Press + Push Press + Push Jerk + Split Jerk 3 x ( 1 + 1 + 1 + 1)

D. Slow Tempo Clean + Split Jerk 3 x (1 + 1) @ 80%