BENCHMARK
02 May 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 3 May 2022

A1. (weighted) strict Ring dips 3 | 5-8 | 0
A2. Pull-ups strict 3 | ME |3"

"Fight gone bad"

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls 35/25 kg
1 minute of box jumps 20 inch
1 minute of push presses 35/25 kg
1 minute of rowing (calories)

Rest 1 minute

It’s Gymnasty

Gymnastics: 3 May 2022

SKILL/TECH: 
Accumulate 40m HSW
Scale: 30 attempts walk to the wall
Advanced: 6 attempts obstacle walk

STRENTGH
10/8/6/4/2
Strict pull up
Strict TTB
*Superset
Rest as needed after each set of TTB

Time cap 12 minutes (including rest)

G-WOD
3 rounds for time of:
40 DU
15 deficit HSPU
30/23 cal ski

Time cap 15 minutes

Power-Up

Powerlifting: 3 May 2022

A. Muscle Snatch + Sots Press 3 | 1+ 5 | '60

B. Snatch 
10min EMOM 1 rep @ 80-85%1RM

C. Back Squat/ Front Squat*

8/5 reps @ 65/70%
8/5 reps @ 70/75%
6/5 reps @ 80/80%
6/5 reps @ 85/85%
* First all Back Squat Sets, Then Front Squat

D1. Press 
3 | 5 | 0"
D2. Arnold Press 3 | 5 | 0"
D3. Pass Troughs 3 | 10 | 2"