CrossFit Vastberaden Amsterdam - Programming Week 1 - Vastberaden Crossfit Amsterdam

Monday

New Years Day

Tuesday

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

Wednesday

5 rounds for time
10 deadlifts 100/70
20/16 cal row
40 double unders

Thursday

SKILL DAY

A:
Pole assist single leg ISO hold
4x:30

B:
EMOM x 4
1) 5 bottom up shrimp squat (each)

C:
6x :30 work, :90 rest
Bench or band pistol squats (each)

“Finisher”
3 rounds (each)
:20 bike sprint
:20 jumping lunges
:20 shuttle runs
Rest 2:00

Friday

20:00 amrap
Buy in:
1 mile run
Then, In the remaining time
1-2-3-4-5-6-7-8-9-10-11….
DB snatch left 22.5/15
DB snatch right 22.5/15
Toes to bar

RX+= 32.5/22.5

Saturday

In teams of two
20:00 amrap
16 rounds for time
8 hang power cleans 52.5/35
8 front squat 52.5/35
8 shoulder to overhead 52.5/35
In the remaining time:
Max synch barfees

Sunday

CATCH UP DAY

or

FOCUS DAY

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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Get started with the trial