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Monday

Teams of 3
30:00 amrap
60 deadlifts 120/85
60 strict pull ups
60 dumbbell bench press 32.5/22.5
60/48 cal row

Tuesday

***HEAVY DAY****

Hang squat clean
2 RM

Wednesday

4 rounds for time
20 toes to bar
20 alternating double dumbbell push press 22.5/15
400m run

Thursday

A:
Overhead squat
Heavy 3

B:
“Jeremy”
21-15-9
Overhead squat 42.5/30
Burpees

Friday

15:00 amrap
10 box jumps 24/20
10 KBS 24/16
10 ring dips

Saturday

***SKILL DAY***
“Jackie”
For time
1000m row
50 thrusters 20/15
30 pull ups

Sunday

***CATCH UP DAY***

Pick any workout of the week you have not done yet

or

***BODY ARMOUR***

UPPER BODY
3-4 rounds
10 double DB arnold presses
15 double DB side raise
20 tricep extension

LOWER BODY
Back squat 4-5x5 @ 70-80% of 1 RM

MIDLINE
2-3 rounds
40m sandbag carry
:40 till 1:00 side plank (each)

Text us

+31 6 34 13 22 33

info@crossfitvastberaden.com

Veemkade 1288

1019 CZ Amsterdam

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