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Monday

"Jack"
20 minute amrap
10 push presses 52,5/35
10 box jumps 24/20
10 kettlebell swings 32/24

Tuesday

***SKILL DAY***
A:
Snatch drills

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

Wednesday

In teams of two
For time
1600m run
160 double unders (each)
16 rope climbs (RX+ = 8 reps legless)
160 double unders (each)
1600m run

Thursday

***HEAVY DAY***
Deadlift
10-8-6-4-2

Friday

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

Saturday

Teams of 2
20 minute AMRAP
1 power clean 90/60
3 front squats 90/60
5 synch burpees


Teams of 2
20 minute AMRAP
1 power snatch @ 90/60
3 squat clean @ 90/60
5 synch burpees
*P1 do 1 snatch then person 2, 1 snatch
*P1 do 3 power C&J then person 2, 3 power C&J

Sunday

***CATCH UP DAY***

or

***BODY ARMOUR***

Text us

+31 6 34 13 22 33

info@crossfitvastberaden.com

Veemkade 1288

1019 CZ Amsterdam

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