CrossFit Vastberaden Amsterdam - Programming week 25 - Vastberaden Crossfit Amsterdam

Monday

***HEAVY DAY***
Backsquat
4RM

Tuesday

2 rounds for time
30 burpees
30 pull ups
15 KB overhead squat links
15 KB overhead squats rechts

Wednesday

Teams of 2
16:00 AMRAP
4-6-8-10-12…..
Hang power clean 60/40
Ring dips

Thursday

***SKILL DAY***
For time
Row 1000 meter

Friday

For time
10-20-30-40-50
Assault bike calories
Single arm dumbbell push press 22,5/15
Abmat sit ups

Saturday

Every minute on the minute for 20 minutes
Minute 1: 15 Kettlebell swings + 30 double unders
Minute 2: 7 toes to bar + 12 wall balls 9/6

Sunday

***CATCH UP DAY***

or

***BODY ARMOR***
Upper body
1-2-3-4-5-6-7-8-9-10
Chin ups
*after every set
10 deficit push ups

Lower body
3 rounds
16 alt box step ups
Max spanish squat hold

Midline
1:00 sandbag hold
1:00 chinese plank face down

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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