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Monday

Teams of 2
For time
1600m run
160 double unders (each)
16 rope climbs
160 double unders (each)
1600m run

Tuesday

"Skill day"
Snatch

"Karandy"
5 rounds for time
15 power snatches 35/25
30 wall ball 9/6

Wednesday "Heavy day"

Deadlift
10-8-6-4-2
*find daily max for all sets

Thursday

5 rounds for time
15 Chest to bars pull ups
30 wall ball lunges 9/6

Friday

"Jack"
20:00 amrap
10 push press 52,5/35
10 box jumps 24/20
10 kettlebell swings 32/24

Saturday

Teams of 2
20:00 amrap
1 power power clean @ 100/70
3 front squats @ 100/70
5 synch burpees
*P1 does the complex then P2

Sunday

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*
40:00 amrap
5k run
Max meter ski

Text us

+31 6 34 13 22 33

info@crossfitvastberaden.com

Veemkade 1288

1019 CZ Amsterdam

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