Crossfit Vastberaden Amsterdam - Programming week 32 - Vastberaden Crossfit Amsterdam

Monday

Fitness:
20:00 AMRAP
15/12 calorie row
10 dumbbell bench press 2x25/17.5
5 L-sit pull ups

Performance:
20:00 AMRAP
15/12 calorie bike
10 dumbbell bench presses 2x25/17.5
5 strict muscle ups

Tuesday

2:00 on/2:00 off
10/8 cal bike
8 barfees
Max overhead squats 60/40
*repeat until you got 40 reps

Wednesday

Performance:
3 rounds for time
50 double unders
30 toes to bar
10 devil presses 2x22.5/15

Fitness:
3 rounds for time
50 crossovers
30 v-ups
10 deadlifts 140/112.5

Thursday "SKILL DAY"

Performance:
Practice handstand push up

EMOM 10
20 wallballs
10 handstand push ups

Fitness:
3 sets
12 incline barbell bench press
12 ring bicep curls

EMOM 10
20 wallballs 9/6
20 push ups

Friday "HEAVY DAY"

Find a daily max of:
3 power cleans
2 squat cleans
1 front squat
*all touch & go

Saturday

Teams of 2
3 rounds for time
20 strict ring dips
40 chest to bar pull up
60 box jumps 24/20
80 kettlebell swings 24/16

Sunday

*FOCUS*
EMOM 8
3 hang squat snatches
*build up to heavy 3
*perform 1 set every minute

3 sets
5 overhead squats
5 wall walks

3 sets
10 dumbbell z-presses
15 barbell skull crushers

*ENGINE*
3 rounds
40/32 cal bike
50/40 cal row
40/32 cal ski

Monday

Tuesday

Wednesday

Thursday "SKILL DAY"

Friday "HEAVY DAY"

Saturday

Sunday

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