Try out!
NL
EN

Monday

Fitness:
Teams of 2
Buy in:
100/80 cal bike

20 rounds
20 double unders
5 front squats 70/50
(I go, you go)

Buy out:
100/80 cal bike

Tuesday

Fitness:
For time:
40 Kettlebell Swings, 24/16
40 Knees-to-elbows
Run, 800 m
30 Kettlebell Swings, 24/16
30 Knees-to-elbows
Run, 800 m
20 Kettlebell Swings, 24/16
20 Knees-to-elbows
Run, 800 m
10 Kettlebell Swings, 24/16
10 Knees-to-elbows

Wednesday "Skill day"

Power snatch
Find a 3 rep max

EMOM 10
1) 3 Touch & go power snatches @ 80%
2) 20 heavy wall balls 12/9

Thursday

Fitness:
7 rounds 1:00 on/1:00 off
7 burpee box jump over 24/20
Max calorie bike

Performance:
7 rounds 1:00 on/1:00 off
5 burpee box jump over 24/20
20 double unders
Max chest to bar pull ups

Friday

Back squat
Heavy 8

3x 2:00 on/2:00 off
AMRAP
1 back squat + 2 reverse lunges 60/40

Saturday

Teams of 2
For time
10km row
Person 1: row
Person 2: run 800m
Switch when runner is back

Sunday

*FOCUS
Build up to a 1 rep max hang snatch

3 sets of 2 hang squat snatch + 2 overhead squats @ 80%

Behind the neck snatch grip strict press 3x10 building in weight.

*ENIGNE*
For time
100 burpees
2000m run (bagel & beans)
100 burpees

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

© 2024 Crossfit Vastberadenalgemene voorwaarden & privacyhealth and safety protocolWebsite by KOSMONAUTSSitemap
Close video
Close

Get in contact with us

We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 34 13 22 33 . We'll respond ASAP. Thanks!

Start WhatsApp

Close

Get started with the trial

Lets be honest, CrossFit can seem a little bit intimidating at first. But don’t let that stop you from trying it! You will find that we are actually really nice people who like having fun while working out.

Sign-up popup

We use your mobile number to contact you for your first class.