Crossfit Vastberaden Amsterdam - Programming week 26 - Vastberaden Crossfit Amsterdam

Monday

Fitness:
Teams of 2
30:00 amrap
30 burpee box jumps overs 30/24
60 front squats 60/40
90 push ups
1200m run

Tuesday

Fitness:
For time
42-30-18
Alternating dumbbell snatches 22.5/15
Calorie row

Wednesday

Fitness:
15:00 amrap
15 dumbbell bench press @ pick load
15 box jumps 24/20
15 v-ups

Performance:
15:00 amrap
5 ring dips
10 toes to bar
30 double unders

Thursday "heavy day"

Back squat
Wave loading
2-4-6 2-4-6 2-4-6
1 set every 2:00
*Each wave with the same weight
*1 wave = 2-4-6

Friday

Fitness:
For time
21-15-9
Push presses 60/40
Bike calorie (female 16-12-7)
15-12-9
Strict pull ups

Performance:
For time
21-15-9
Chest to bar pull ups
Push presses 60/40
Bike calorie (female 16-12-7)

Saturday

Teams of 2
30 rounds of time (15 each)
5 wallballs 9/6
3 bar facing burpees
1 squat clean 100/70
*i go, you go

Sunday

*FOCUS*
3 rounds for quality of:
10 strict presses
10 dumbbell side raises
10 barbell bent over rows
10 front squat
10 bulgarian split squats (each)
*first finish 1 movement before you go to the other one

*ENGINE*
3 rounds
80/64 calorie row
80 double unders
80/64 calorie bike
80 cross overs

Weightlifting

Squat snatch wave loading
1-2-3 1-2-3 1-2-3
*each wave all with the same weight
*1 wave = 1-2-3

Text us

Close video

Get in contact with us

We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 34 13 22 33 . We'll respond ASAP. Thanks!

Start WhatsApp

Monday

Tuesday

Wednesday

Thursday "heavy day"

Friday

Saturday

Sunday

Weightlifting

Get in contact with us

Get started with the trial