Crossfit Vastberaden Amsterdam - Programming week 27 - Vastberaden Crossfit Amsterdam

Monday "Heavy day"

5 rounds every minute
5 clean & jerk

5 rounds every minute
3 clean & jerk

5 rounds every minute
1 clean & jerk

Tuesday

Fitness
30 minute amrap
600m run
40 meter double dumbbell walking lunge 22.5/15
20 weighted chin ups 10/5

Performance
30 minute amrap
600m run
40 meter double dumbbell walking lunge 22.5/15
20 bar muscle ups

Wednesday

5 rounds
1:00 box jump overs 24/20
1:00 burpees
1:00 rest

Thursday

Fitness
3 rounds
15/12 cal bike
15 v-ups
10 double dumbbell hang snatch 22.5/15
10 double dumbbell front squats 22.5/15
15 v-ups
15/12 cal bike
Rest 2:00

Performance
3 rounds
15/12 cal bike
10 toes to bar
10 double dumbbell hang snatch 22.5/15
10 double dumbbell front squats 22.5/15
10 toes to bar
15/12 cal bike
Rest 2:00

Friday "Heavy day"

Bench press
5-5-5-5-5
Matador dips
10-10-10-10-10
Legless rope climb
1-1-1-1-1
*Go every 5 minutes

Saturday

Fitness
Teams of 2
For time
250 abmat sit ups
200 dumbbell step ups 22.5/15
150 deadlift 55/35
100 burpees box jump overs 24/20

Performance
Teams of 2
For time
300 double unders
250 abmat sit ups
200 dumbbell step ups 22.5/15
150 deadlift 55/35
100 burpees
50 strict HSPU

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*
6 rounds
4:00 machine
2:00 rest

Weightlifting

Squat snatch
8x3 every 2:00
Hold :3 pause in catch every last rep of each set

Monday "Heavy day"

Tuesday

Wednesday

Thursday

Friday "Heavy day"

Saturday

Sunday

Weightlifting

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