CrossFit Vastberaden Amsterdam - Programming Week 3 - Vastberaden Crossfit Amsterdam

Monday

"Nate"
20 minute AMRAP
2 ring muscle ups
4 handstand push ups
8 Kettlebell swing 32/24

Tuesday

For time
10-20-30-40-50
Goblet lunges 24/16
Abmat sit ups
* after each round 60 double unders

Wednesday

Every 2 minutes for 10 rounds
1 x 3-position-snatch

Thursday

For time
80 toes to bar
*every 2:00 incl 00:00 8 burpee pull ups

Weightlifting

A:
Paused squat clean (knee cap)
4x3 @ 70+% (every 2:00)

B:
Deficit clean pulls
4x3 @ +10kg from paused squat clean

Friday

Every minute on the minute for 20 minutes
Odd minutes: 20 wall balls 9/6
Even minutes: 20/16 calories Assualt bike

Saturday

Teams of 2
30:00 amrap
10 deadlifts 100/70 RX+ = 140/100
20 dumbbell bench press 22.5/15 RX+ 32.5/22.5
30 box jumps 24/20

Sunday

CATCH UP DAY
Pick any workout of the week you have not done yet.

OR

FOCUS DAY
4 rounds of 4 minutes
Max calories Assualt bike
4 minutes rest between sets

Monday

Tuesday

Wednesday

Thursday

Weightlifting

Friday

Saturday

Sunday

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