CrossFit Vastberaden Amsterdam - Programming Week 19 - Vastberaden Crossfit Amsterdam

3 rouns for time
10 strict chest to bar pull ups
20 hand release push ups
30 double dumbbell front rack walking lunges 15's/10's

HEAVY DAY
A:
Strict press
4RM

B:
Deadlift
8RM

SKILL DAY
A1: Rowing drills

B1: Death by Row & Wall balls
B2: single arm ring rows, banded natural knee extensions & copenhagen planks

For time
8 lanes farmer carry 32.5’s/22.5’s
40 toes to bar
8 lanes sandbag carry 100/70
20 bar muscle ups

6 sets of the following complex
1 snatch pulls from floor + 3 squat snatch @ 70-80% of 1 RM

In teams of two
24 minute AMRAP
6 rope climbs
12 shuttle runs
18 burpee box jump overs 24/20

HEAVY DAY
Back squat
1RM

FOCUS DAY
"Murph prep"

or

ENGINE DAY

or

CATCH UP DAY

Get in contact with us