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Monday

***SKILL DAY***

3 rounds for time
20 alternating single leg squats
40 abmat sit ups
80 double unders

Tuesday

For time
1000 meter row
30 sumo deadlift high pulls 60/40
50 dumbbell snatches 22,5/15

Wednesday

A:
Strict press
1 RM

B:
Bench press
Cluster sets

Thursday

3 rounds for time
20/16 cal bike
20 toes to bar
20 meter sandbag carry 100/70

Friday

"CrossFit Games Semifinals Event 4 & 5"

In an 8 minute window:
800 meter run
1 rep max snatch in the remaining time

Rest 4 minutes, then:

For time
8 snatches @80% of 1 rep max
800 meter run

Saturday

***VASTBERADEN THROWDOWN***

Come and cheer your CrossFit buddies on!

Sunday

*** CATCH UP DAY ***

Pick any workout of the week you have not done yet

or

*** BODY ARMOR ***

UPPER BODY
3-4 rounds
5 WTD chin ups
10 DB shrugs
MAX farmer hold

LOWER BODY
3-4 rounds
:30 - 1:00 spanish squat hold
MAX sandbag squat

MIDLINE
10-20-30-40
Hollow rocks
*after each set 30 heel taps

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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