CrossFit Vastberaden Amsterdam - Programming week 2 - Vastberaden Crossfit Amsterdam

Monday

5 rounds for Max Effort
Minute 1: Shuttle runs
Minute 2: Rope climbs
Minute 3: Hang power snatches 70/50
Minute 4: Rest

Tuesday

15 minute AMRAP
30/24 row calorie
20 overhead squats 52,5/35
10 burpees over the bar

Wednesday

A:
Find a max for the day in the following complex
*STRENGTH DAY*
A:
2 push presses + 4 push jerks

B:
4 sets of 2:00 on/ 2:00 off
20/16 calories Assault bike
Amrap Shoulder to Overhead (S2O) at 70% of A in the remaining time

Thursday

*SKILL DAY*
For time
33-27-21-15-9
Deadlift 70/50
Toes to bar

Friday

Teams of 2
For time
100 burpee pull ups
100 calories Assault bike
300 double unders
100 calorie row
100 burpee box jumps 24/20

Saturday

*STRENGTH DAY*
A:
Front squat
4 RM

B:
Death by back squats for 5:00
Every :10 you perform 1 back squat

Sunday

*FOCUS*
A:
Deadlift 5x5 @ +2,5kg each side on last week
Go every 2:00

B:
2 rounds
10 barbell good mornings
10-20 back extensions

C:
4-5 rounds
5-10 unbroken toes to bar
max v-ups

*ENGINE*
5 rounds of 2:00
20/16 bike
Max shuttle runs
Rest 2:00

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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