Crossfit Vastberaden Amsterdam - Programming week 33 - Vastberaden Crossfit Amsterdam

Monday "skill day"

Find a daily max of "T.O.R." complex
1 squat snatch
1 snatch balance
1 overhead squat

Every 5:00 for 10:00
50 wallballs
10 overhead squats @ 80% of TOR complex

Tuesday

3 rounds for time
800m run
60 kettlebell swings 24/16
40 push ups
20 toes to bar

Wednesday "heavy day"

Back squat
10-10-7-7-4-4-1-1
Perform 1 set every 2:30

Thursday

For time
For time
9 hang power cleans 42.5/30
15 burpee box jump overs 24/20
15 hang power cleans 42.5/30
15 burpee box jump overs 24/20
21 hang power cleans 42.5/30
15 burpee box jump overs 24/20
27 hang power cleans 42.5/30
15 burpee box jump overs 24/20

Friday

“Fran”
21-15-9
Thrusters 42.5/30
Pull ups

Saturday

6 rounds
1:30 on/1:30off
:30 5 heavy deadlifts
:30 5 seated box jumps
:30 max reps bar facing burpees
1:30 rest

Sunday

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

5 sets
5 muscle snatches+ 5 snatch balance + 5 overhead squats

*ENGINE*
4 rounds
Row 800m
80 double unders
400m run

Monday "skill day"

Tuesday

Wednesday "heavy day"

Thursday

Friday

Saturday

Sunday

Get in contact with us

Get started with the trial