BENCHMARK
01 July 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 2 July 2019

A. 4 Rounds for quality of:
1 minute Plank-hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 minute rest between rounds

JT

21 - 15 - 9 reps of: 
Handstand Push-ups
Ring Dips
Push-ups

Power-Up

Powerlifting: 2 July 2019

A. Back Squat
3-5 | 1-3 | 3” in tempo C-0-X-1

B1. Bench Press
3-5 | 6-10 | 2” in tempo C-0-X-1

B2. Seal Row
3-5 | 6-10 | 2” in tempo C-0-1-0

C. Sandbag Squat
4 | 10 | ‘60