CrossFit Vastberaden Amsterdam – Programming Week 10 - Vastberaden Crossfit Amsterdam

Monday

PERFORMANCE
A:
Find a max for the day in 3-Position-Hang-Snatch
(1 high hang snatch + 1 hang snatch + 1 low hang snatch)

B:
Every minute on the minute x 7
1 hang snatch

FITNESS
A:
Find a max for the day in 3-Position-Hang- Power Clean
(1 high hang Power Clean + 1 hang Power Clean + 1 low hang Power Clean)

B:
Every minute on the minute x 7
1 hang power clean

Tuesday

As many rounds as possible for 15 minutes

10 wall balls
10 toes to bar
10 box jumps 24/16

Wednesday

4 rounds for time

3 rope climbs
20/16 cal row
10 ring dips

Thursday

HEAVY DAY

Back squat 7-5-3 7-5-3
Chin up 7-5-3 7-5-3

Weightlifting

Every 90’’ x 4
2 push jerk
2 split jerk

Every minute on the minute for 10 minutes
1 clean pull
2 low hang squat clean

Friday

Every 5 minutes for 4 rounds

15 Clean and Jerks 60/40
30 bar facing burpees

Saturday

CrossFit Open 25.2

TBA

Sunday

FOCUS
A:
Back squat
4 x 7

B1:
Bulgarian Split Squat
3 x 8+
B2:
Weighted back extension hold
3 x :30

C1:
Weighted plank
3 x :30
C2:
Cyclist squat
3 x 15+

*HYROX*
For time
2000 meter run
then
4 rounds
2 legless rope climbs
20 double dumbbell box step ups 20”/20”
20 burpee box jumps 24/20
then
2000 meter run
100 wall balls 9/6

Monday

Tuesday

Wednesday

Thursday

Weightlifting

Friday

Saturday

Sunday

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