CrossFit Vastberaden Amsterdam - Programming Week 2 - Vastberaden Crossfit Amsterdam

Monday

“Kim”
60-40-20
Power clean 60/40
Barfees

Straight into

“Lotte”
20-40-60
Front squat 60/40
Toes to bar

Tuesday

SKILL DAY
A:
Ring swing
Every 90 seconds for 6 minutes (4 sets)
4x8

B:
Russian dip
every 90 seconds for 4:30 (3 sets) 3x 3-5
Russian Dip

C:
Box assisted ring muscle up
every 2 minutes x 6:00 (3 sets) 3x 3-5
Horizontal Box Assisted Strict Ring Muscle up

D:
Ring muscle up (attempts)
Every 60 seconds for 5 minutes (5 sets) 1-2

Wednesday

Every 2 minutes for 32 minutes
Minute 1: 500/400m row
Minute 2: 500/400m ski
Minute 3: 40/30 cal bike
Minute 4: 40 KBS 24/16

Thursday

5 rounds for time
400m run
10 thrusters 60/40

Friday

Teams of two
For time
100 strict pull ups
200 synchronized abmat sit ups
400m sandbag carry 70/50 (each)

Saturday

A:
Find a max for the day in the Macho Man complex:
3 power clean + 3 front front squats + 3 push jerk

B:
"Death by Macho Man"
Every minute on the minute for as long as possible
3 power clean
3 front front squats

Sunday

CATCH UP DAY

or

FOCUS DAY

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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