A: Power clean Quick 5min: work up to a heavy single, then 5min EMOM: 2 power cleans (NOT TNG!) @ 85% of heaviest single B: For time (= 8min timecao) 15/12/9 reps of toes-to-bar power cleans 40/30kg (= Rx, Health = 30/20kg) rest 3:00 For time (= 8min timecao) 12/9/6 reps of toes-to-bar power cleans

A: 2 sets: 3 long single leg broad jumps (per leg!) 2 sets: 6 paused lateral single leg jumps (per leg!) 2 sets: 6 lateral single leg jumps (per leg!) !! REST 1:00 between each set !! B: 30min running clock: 1000m row --> partne holds plank position 100 DB snatches @ 20/15kg --> partner

A1: Deadlift 6 reps @ 65% / 5 reps @ 75% / 4 reps @ 85% 3 reps @ 87.5% or more (if you can) rest 1:30 between sets A2: Strict press 6 reps @ 65% / 5 reps @ 75% / 4 reps @ 85% 3 reps @ 87.5% or more (if you can)

A: Squat snatch Every 75sec for 10min (= 8 sets): 2 TNG squat snatches Work up to a heavy double for today B: For time: Buy-in: 400m run with medball on your shoulder then 10/8/6/4/2 reps of TNG squat snatches @ 40/30kg 20/16/12/8/4 reps of wallballs 20/14lbs Buy-out: 400m run Gymnastics Workout: A: ring MU

A1 Backsquat 6 reps @ 65% / 5 reps @ 75% / 4 reps @ 85% 3 reps @ 87.5% or more (if you can) rest 1:30 between sets A2 Strict (weighted) pullups 6 reps @ 65% / 5 reps @ 75% / 4 reps @ 85% 3 reps @ 87.5% or more (if you

A: Bench press 7 sets of 2 heavy reps after each set: 2 HIGH lying medball throws B: KB/DB technique 5min to master your double KB C&J technique Good front rack position, narrow jerk position perform a fast/fluid transition C: 10min AMRAP - Teams of two/three "you go, I go style" 5 double KB C&Js

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