CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
