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Monday

A:
Snatch or hang power clean
1RM

B:
10 minute AMRAP
1-2-3-4-5-6-...
Hang squat snatch or hang power clean @80%
5 bar muscle ups or 10 toes to bar after each round

Tuesday

"Bert"
For time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees

Wednesday

HAPPY NEW YEAR!

Thursday

"Fran"
For time
21-15-9
Thruster 42,5/30
Pull ups

Friday

8:00 amrap
10 burpees
5-6-7-8-9-10..
deadlifts @ 70%

Rest 4:00

8:00 amrap
10 kettlebell swings 24/16
5-6-7-8-9-10..
Toes to bar

Saturday

30 minute AMRAP
In teams of two
60 dumbbell box step ups 22.5/15
30 burpee box jump overs 24/20
60 wallballs 9/6

Sunday

CATCH UP DAY / FOCUS DAY/ ENGINE DAY

Text us

+31 6 34 13 22 33

info@crossfitvastberaden.com

Veemkade 1288

1019 CZ Amsterdam

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