CrossFit Vastberaden Amsterdam - Programming week 21 - Vastberaden Crossfit Amsterdam

Monday

Fitness
5 rounds for time
9 power clean 60/40
12 v-ups
6 burpee pull ups

Performance
5 rounds for time
9 snatches 60/40
12 toes to bar
6 burpee pull ups

Tuesday

For time
1000-800-600-400 meters
Run
Row
Ski
80-60-40-20 calories
Assault bike

Wednesday

HEAVY DAY
Push Press
A: Heavy Single
B: Every 30 seconds till failure 1 push press @80 percent of A (add 1 rep each :30)
C: Every 30 seconds till failure 1 push press @70 percent of A (add 1 rep each :30)

Thursday

For time
10-8-6-4-2
Front squats 85/55
50-40-30-20-10
Kettlebell swings 24/16

Weightlifting

Find a max for the day in
1 squat snatch + 3 overhead squats

Friday

SKILL DAY
Every minute on the minute for 16 minutes
Minute 1: 20 chest to bar pull ups
Minute 2: double unders
Minute 3: 20 dumbbell lunges
Minute 4: cross overs

Saturday

In teams of two
For Load & Reps
4 minutes sandbag over shoulders
4 minutes rest
4 minutes sandbag squats
4 minutes rest
4 minutes meter sandbag carry

Sunday

FOCUS
2 sets of:
800m run
into
2 rounds of
20 pull ups
30 push ups
40 air squats
into
800m run
Rest 3:00 in between rounds

or

ENGINE
1 round
1200m run
120/100 cal row
120/100 cal bike
1200m run

Monday

Tuesday

Wednesday

Thursday

Weightlifting

Friday

Saturday

Sunday

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