CrossFit Vastberaden Amsterdam - Programming week 18 - Vastberaden Crossfit Amsterdam

Monday

FITNESS
20 minute AMRAP
2-4-6-8-10-12..
Power clean 60/40
Box jump over 24/20
*after each set 12/9 cal bike

PERFORMANCE
Performance:
20 minute AMRAP
2-4-6-8-10-12...
Power snatches 52.5/35
Box jump over 24/20
*after each set 12/9 cal bike

Tuesday

SKILL DAY
20:00 minute AMRAP
Max kipping or butterfly pull ups
20/16 cal row
30m sandbag sandbag shoulder carry (each)

Fitness:
20 minute AMRAP
10 strict pull ups
20/16 cal row
30m sandbag sandbag shoulder carry (each)

Wednesday

Teams of 2
4 rounds
40 push presses 52.5/35
400m run

Thursday

HEAVY DAY
A:
Squat clean
2 RM

B:
Clean pull
4x3 @ 100% of 2 RM

Weightlifting class

6 sets
2 snatch pulls from floor + 2 squat snatch @ 70-75% of 1 RM

Gymnastics class

Handstand

Friday

4 rounds for time
21 wallballs 12/9
15 toes to bar
9 ring dips

Saturday

Fitness:
Teams of 2
For time
10-20-30-40-50
Deadlift 85/60
Barfees
*after each set 20/16 cal bike (use one machine)

Performance:
Teams of 2
For time
10-20-30-40-50
Deadlift 85/60
Barfees
*after each set 100 double unders (shared)

Sunday

FOCUS DAY

*ENGINE*
500m-1000m-500m-1000m-500m-1000m-500m
Rest 1:00 in between sets
Choose row or ski

or

*MURPH PREP*
3000m run (medium pace)

50 pull ups
100 push ups
150 air squats

Text us

Close video

Get in contact with us

We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 34 13 22 33 . We'll respond ASAP. Thanks!

Start WhatsApp

Monday

Tuesday

Wednesday

Thursday

Weightlifting class

Gymnastics class

Friday

Saturday

Sunday

Get in contact with us

Get started with the trial