Crossfit Vastberaden Amsterdam - Programming week 24 - Vastberaden Crossfit Amsterdam

Monday

Fitness
Every minute on the minute, till failure
5 burpee pull ups
10 wall balls 9/6

Performance
Every minute on the minute, till failure
3 burpees
7 chest to bar pull ups
11 wallballs 9/6

Tuesday

Fitness
“Barbara ann”
5 rounds for time
10/8 calorie bike
20 deficit push ups 20/10kg plates
30 deadlift 60/40
40 abmat sit up
Rest 3:00 in between rounds

Performance
“Barbara ann”
5 rounds
20 handstand push ups
30 deadlift 60/40
40 abmat sit up
50 double unders
Rest 3:00 in between rounds

Wednesday

Fitness
Front squat
Find a 4 rep max

Drop to 70% and perform
3 sets of 8 reps

Thursday

In teams of 2
I go, you go
18:00 AMRAP
5 power cleans 85/60
3 shoulder to overhead 85/60
1 rope climb

Friday

Part A:
10:00 AMRAP
15/12 cal bike
30 air squats

Rest 5:00

Part B:
10:00 AMRAP
5-10-15-20-25…
Cal row
Burpees over the rower

Saturday

In teams of 2
40:00 AMRAP
40 T2B
40 dumbbell snatches 22.5/15 (switch arm every 5 reps)
40 box jumps
40 Single DB hang clean & jerk 22.5/15 (switch arm every 5 reps)
400m run

Sunday

FOCUS
3 rounds for quality of:
10 Wide Grip Bench Press
10 Close Grip Bench Press
10 Banded Chin-ups
10 Back Squats
20 Dumbbell Lunges
*first finish 1 movement before you go to the other one

ENGINE
5 rounds
2:00 row
2:00 bike
2:00 ski
2:00 rest

Weightlifting (every thursday 20:30 - 21:30)

Touch & go power clean & jerk
4-4-4-4
Rest as needed in between sets
*Start with the same weight for 4 reps as week 1 or start with 2 RIR in set number 1.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Weightlifting (every thursday 20:30 - 21:30)

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