Dear Members The Benchmark Week is back THIS WEEK! It's time to test again. We will test your work capacities for the whole week @ CrossFit Zug / Luzern again. We will be offering only Benchmarks WODs (e.g. Fran, Karen...) You'll find the scoresheets below as well. We hope that you will be as successful as

A: 8 min AMRAP 2 Strict Pull ups 2 Strict Knees to elbows (Sclae up: Strict Toes2Bar) 2 Strict Ring dips B: 7 Rounds: 7 Power clean @moderate-heavy 7 Handstand push ups

A: 50 Sit-ups 100 Crunches 200 Flutterkicks B: Row 1000m for Time Then do: 50 Wallballs C: Practice for 5 minutes each, in any order: Stretching Plank holds L-sits High Boxjumps

A: 1600 m Run 20 Bench press 10 Pull ups (strict) 18 Bench press 9 Pull ups (strict) … 2 Bench press 1 Pull up (strict) 1600 m Run OLY LIFTING WOD: A: 2 Snatch Go every 90 sec for 12 sets B: Snatch BarBellCycling 5 sets: 5 Squat Snatch 30 sec. rest 5 t’n’g

3 Sets A1: 10 Back Squats A2: 10/10 One Leg GluteHam Raises (Bench) Alternate A1+A2. Rest approx. 60sec. Between sets B: 5 Rounds for time 10 Burpees Box Jumps 60/50 20 KB-Swings 24/16 30 Sit ups

3 Sets A1: In 3 Min. Work up to a heavy set of this Complex 5 Deadlifts, 4 Hang Power Cleans, 3 Front Squats A2: 10 BB Roll outs Alternate A1+A2. Rest approx. 60sec. Between sets B: Tabata deadlift Tabata hang power clean Tabata front squat Tabata push press Rest 2 Minutes between exercises.

A: 4 sets of 8/8 DB Bulgarian Split Squat B: 30 Slam Balls then: 20-18-16-…6-4-2 One-arm Kettlebell Front Rack Lunges @moderate 1-2-3..8-9-10 Ring dips then: 30 Slam Balls

A: 3-3-3-3-3 Deadlift @3131 Start every 2min. B: EMOM for 16min of: 1) 8 Burpee Box Jumps 2) Bike/Row for 30sec. @ 85% Effort 3) 4 Dual KB Deadlift + 4 Dual KB Clean + 4 Dual KB Walking Lunge/leg 4) 15 Abmat Sit-ups

3 rounds for time: 12 DB left-hand Turkish Get-ups 12 DB right-hand Turkish Get-ups 12 Supine Barbell Rows 12 DB left-leg Goblet Lunges 12 DB right-leg Goblet Lunges DB @ moderate load ADVANCED WOD A: 10min to practise your handstand walk B: "Rich" For time: 13 Squat Snatches, 70/50kg Then, 10 rounds of: 10 Pull-ups