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BENCHMARK
22 December 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 23 December 2019

20 minutes to establish your 3 Rep MAX of:
Front Squat

note: Doesn't have to be touch and go.

Grace

30 Clean and Jerks for time 60/40 kg

Power Cleans or full Cleans are acceptable. Athlete may re-set after the Clean or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing. However Snatches are not allowed.

Times for “Grace”
– Beginner: 6-7 minutes
– Intermediate: 4-5 minutes
– Advanced: 3-4 minutes
– Elite: <4 minutes

Scaling
“Grace” is one of the fastest CrossFit Benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time (Men: 115 lb / Women: 75 lb)

Beginner Option
30 clean and jerks for time (Men: 75 lb / Women: 55 lb)

Movement Intro: The CleanThe Jerk

WOD
21 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 December 2019

A. 8 min AMRAP of Ski Erg Calories:
Athlete to complete 5 Handstand Push Ups at the beginning of each minute

B. 8 min AMRAP of Row Calories:
Athlete to complete 5 Toes to Bars at the beginning of each minute

C. 8 Min AMRAP of Ski Erg Calories:
Athlete to complete 5 Shoulder to Overhead at the beginning of each minute 50/35 kg

D. 8 min AMRAP of Row Calories:
Athlete to complete 5 Bar-facing Burpees at the beginning of each minute

WOD
20 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 December 2019

35 minute AMRAP Partner WOD of:
30 Synchro Bar Facing Burpees
30 Power Snatches 60/40 kg
30 Synchro Bar Facing Burpees
150 Box Jump Overs
30 Synchro Bar Facing Burpees
30 Clean and Jerks 60/40 kg

BENCHMARK
19 December 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 20 December 2019

Weijdt

Dedicated to Dutch Sergeant Mark Weijdt, 24 years old, of the 11 Airmobile brigade 12e Regiment van Hutzs who was killed by an IED during a peace mission in Afghanistan on December 19, 2008.
Designed by our friend Michael Wilson (CrossFit Arnhem) who served with him: "Mark was a sergeant and my squad leader. He was a sniper. He was a fun guy, very passionate, always positive. I chose these 3 movements to increase heart rate (like the adrenaline rush during our act), box jumps since we were on a hill, and squat cleans because we had to carry Mark (prescribed weight was roughly Mark's weight)."
The significance of the rep scheme is:
- 19th day
- 12th month
- 8th year
- 5 years since his passing (when the WOD was created in 2013)

5 Rounds for time of:
19 C2B Pull Ups
12 Box Jumps 30/24 inch
8 Squat Cleans 75/45 kg

Scaled version:
5 rounds of
19 Pull ups/ 19 Ring rows
12 Box Jumps of Box Steps
8 Squat Clean

WOD
18 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 December 2019

A. 20 minutes to find your 3 Rep MAX of:
Bench Press

B. 16 minute EMOM of:
1st minute: Double Kettlebell Front Rack Walk
2nd minute: Handstand Push Ups
3rd Minute: Sandbag over the Shoulder
4th minute: Rope Climbs

Power-Up

Powerlifting: 19 December 2019

CrossFit Total
Find your 1RM of:
- Back Squat
- Shoulder Press
- Deadlift

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DROP IT LIKE IT'S HOT
18 December 2019 | by CrossFit Amsterdam
WOD
17 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 December 2019

A. 20 minutes to find your 3 Rep MAX of:
Deadlift

B. 3 rounds of 4 minutes on 4 minutes off, of:
20 Calorie Ski-erg
30 V-Sit ups

then Max Effort in remaining time of
Dumbbell Devils Presses 22.5/15 kg

WOD
16 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 December 2019

A. 18 minutes to find 3 Rep MAX of:
Strict Press

B. 4 rounds for time of:
500 m Row
25 Burpees to 6" target

It’s Gymnasty

Gymnastics: 17 December 2019

Low Rings Fun

Mushroom practice

24 minute EMOM of:
1st: 10 Hollow Rocks
2nd: 10 Push-ups
3rd: 10 Ring Swings
4th: 10 Back Extensions
5th: 10 Toes to Bar
6th: 10 Ring Rows

Power-Up

Powerlifting: 17 December 2019

A. Back Squat
5 | 2 | 3” in tempo 4-0-X-0 @80% of your 1RM

B. Press
5 | 2 | 3” in tempo 3-0-X-0 @80%

C. Deadlift
3 | 2 | 3” in tempo 4-0-X-0 @80%

(Prep for CrossFit Total)

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DROP IT LIKE IT'S HOT
16 December 2019 | by CrossFit Amsterdam
WOD
15 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 December 2019

A. 20 minutes to find your 5 Rep MAX of:
Back Squat

B. Two sets of 21-15-9 of:
Toes to Bar
Bar Facing burpees

note: rest 4 mins between sets.

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