CrossFit Vastberaden Amsterdam - Programming week 17 - Vastberaden Crossfit Amsterdam

HEAVY DAY
5 sets of
5 front squats
15 incline dumbbell bench press

For time
10-9-8-7-6-5-4-3-2-1
Chest to bar pull ups
Power clean 52.5/35

For time
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Wallballs 9/6
Burpees

3 rounds of
5 minute AMRAP
4 deadlifts
8 box jumps 24/20
12/9 calories air bike

6 sets
3 snatch pulls from floor + 1 squat snatch @ 70% of 1 RM Snatch

A:
SKILL DAY
Row 20:00 for distance & quality

B:
20:00 for quality
10 close grip bench press
10 double dumbbell row
Max ring support

CATCH UP DAY

or

FOCUS DAY

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