BENCHMARK
06 July 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 7 July 2022

A. Dumbbell Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1

B. technique on Kipping Pull-ups

"Nicole"

C. 20 minute AMRAP of;
400 m Run
Max Pull-ups

Power-Up

Powerlifting: 7 July 2022

A. Power Clean + Push Press 2 | 3-5 x 1+2 | '20 | 3" @ 80-85%

B1. Breathing Squat 
1 | 20 | 2" @ 10RM in tempo 4-0-X-1
B2. Dumbbell Pull-over 1 | 10 | done @20RM in tempo 3-0-X-1

C1. Weighted Parallettes Push-ups 
3 | 3-6 | 2" in tempo 4-1-X-0
C2. Dumbbell Row 3 | 3-6 L/R | 2" in tempo 4-1-X-0