CrossFit Vastberaden Amsterdam - Programming week 21 of 2023 - Vastberaden Crossfit Amsterdam

Monday

3 rounds for max reps:
1:00 medball cleans
1:00 wallballs
1:00 air squat
1:00 cal bike
2:00 rest

Tuesday

SKILL DAY

Every minute on the minute x 10
Minute 1: 10 bench press @ pick load
Minute 2: Max toes to bar

Wednesday

In teams of two
3 rounds for time
10 deadlift 140/100
10 synch barfees
Then
1000m run together
Then
3 rounds
10 deadlift 140/100
10 synch burpees

Thursday

THROWDOWN PREP WOD

Bear
5 rounds
10 jumping pull ups
20 abmat sit ups
10/8 cal bike

Lion
5 rounds for time
5 pull ups
30 abmat sit ups
30 double unders

Pigeon
5 rounds for time:
10 chest bar pull ups
30 abmat sit up
50 double unders

Friday

HEAVY DAY

Thruster
2-4-2-4-2-4-2

Saturday

SUPER SATURDAY

Every 2:00 for 30:00
30/24 cal ski
30/24 cal row
30/24 cal bike
30 box jumps 24/20
30 burpees

Sunday

CATCH UP DAY

Pick any workout of the week you have not done yet

or

BODY ARMOUR

Upper Body:
4 rounds:
8 alternating DB bench press
5 barbell strict presses

Lower Body:
3 rounds:
10 front rack barbell box step ups
10 sandbag back step lunges

Midline:
2-3 rounds
15 ab wheel roll outs
:30-:60 side plank (each)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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