Crossfit Vastberaden Amsterdam - Programming week 34 - Vastberaden Crossfit Amsterdam

Monday

Fitness:
3x 5:00 work, 2:30 rest
5 deadlift 100/70
5 strict pull ups
15 push ups
*For each cycle continue the AMRAP.

Performance:
3x 5:00 work, 2:30 rest
5 deadlift 100/70
10 chest to bar pull ups
15 push ups
*For each cycle continue the AMRAP.

Tuesday

Heavy day

Paused front squat
Heavy 3
:3 pause in bottom
:6 pause in top

Wednesday

Fitness:
Teams of 3
40:00 amrap
1600m run
80 synch sit ups
40 double dumbbell man makers 2x22,5/15

Thursday

Fitness:
For time
50/40 cal bike
50 double dumbbell lunges 22.5/15 (farmer hold)
50 double dumbbell step overs 22.5/15
50 double dumbbell lunges 22.5/15 (farmer hold)
50/40 cal bike

Friday

Fitness:
3 rounds for time
30 crossovers
30 burpees
30 push ups

Performance:
3 rounds for time
50 double unders
30 burpees
10 strict handstand push up

Saturday

Fitness:
Teams of 2
For time
50/40 cal row
50 strict chin ups
50/40 cal row
50 sandbag over shoulder 70/50
50/40 cal row
*share reps

Performance:
Teams of 2
For time
50/40 cal row
50 bar muscle ups
50/40 cal row
50 sandbag over shoulder 70/50
50/40 cal row
*share reps

Sunday

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

6 sets
3 snatch high pulls + 3 power snatches + 3 overhead squats

*ENGINE*
2000m run (till bagel & beans)
2000m row or ski
2000m run

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