CrossFit Vastberaden Amsterdam - Programming Week 11 - Vastberaden Crossfit Amsterdam

Monday

3 rounds for time
400 meter run
20 box jumps
10 shoulder to overhead 70/55

Tuesday

In teams of two
30 minute AMRAP
30 double unders ( together )
2 lanes walking lunges suitcase hold 2x22.5/2x15
10 synchro burpees over line
30 double unders ( together )
2 lanes walking lunges front rack hold 2x22.5/2x15
10 synchro burpees over line
30 double unders ( together )
2 lanes single arm overhead walking lunges 22.5/15
10 synchro burpees over line

Wednesday

Power clean
5-4-3-2-1-1-1

Thursday

I go you go
4 rounds each, each for time
21 kettlebell swings 24/16
15 toes to bar
9 sandbag to shoulder 70/45 (alternate shoulder each round)

Friday

A:
Rope climb building

B:
“Jackie”
1000/800 meter row
50 thrusters 20/15
30 pull ups

Saturday

"25.3"

Sunday Focus

A:
Back squat
4 x 3

B1:
Bulgarian Split Squat
3 x 12+
B2:
Weighted back extension hold
3 x :30

C1:
Weighted plank
3 x :30
C2:
Cyclist squat
3 x 25+ (ascend straight down, dont fully extend)

Sunday Hyrox Prep

4 Minutes On / 1 Minute Off x 8 Rounds:

A) 500/400 Mt Row
Max Meters Run Remaining Time

B) 500/400 Mt Ski Erg
Max Meters Run Remaining Time

C) 400 Mt Run
Max Meters Row Remaining Time

D) 400 Mt Row
Max Meters Ski Erg Remaining Time

*Rotate Each Round Between A, B, C, D.

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Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday Focus

Sunday Hyrox Prep

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