BENCHMARK
19 July 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 20 July 2021

A. Split Squat 2 | 6L+6R | '90

B. KB Turkish Get-ups 2-3 | 6L+6R | '90

Cindy

20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

rest 5 minutes

Power-Up!

Powerlifting: 20 July 2021

A. Back Squat 3-5 | 1-3 | 3" in tempo 4-1-1-1

B. Press 
7 | 3 | 2" in tempo 3-1-1-1

C1. Pull-up 
3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row 3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up 3 | 12-20 | 2"

Let's get Gymnasty...

Gymnastics: 20 July

A. Strength Work:
Weighted Chin-ups 5 | 3| 

Ring Strength,
10x alternating EMOM of 30 seconds on/ 30 seconds off, of:
- Top Ring isometric Holds
- Bottem of Ring hold 

B. Tech/ Skill Work: 
Butterfly/ Kipping progressions or jumping Bar MU's

C. Conditioning:
10 rounds for time of
20 DU's 
3 Pull Ups/ Chest to Bar/ Bar Mu's