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
Get in contact with us
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