Crossfit Vastberaden Amsterdam - Programming week 36 - Vastberaden Crossfit Amsterdam

Monday

A:
Box squat
8-8-8

B:
Amrap 8:00
2-4-6-8-10-12-14….keep doing
Toes to bar
Box jump overs 24/20

Tuesday "Skill day"

SKILL DAY
Performance:
Practice kipping handstand push up

*Finisher*
Death by kipping handstand push ups 3-4-5-6.... (RX+ = strict hspu)
into
Death by push ups 6-8-10-12-14…
*If you have to stop before 10:00 you do every 1:00 10 burpees till 10:00.

Fitness:
Push press
1RM

Death by Push presses 3-4-5-6…@ 70% of 1RM
into
Death by push ups 6-8-10-12-14…
*If you have to stop before 10:00 you do every 1:00 10 burpees till 10:00.

Wednesday

For time
10-9-8-7-6-5-4-3-2-1
Double bottom burpees over bar
Deadlifts 100/70

Thursday

HEAVY DAY
A:
Every 90 seconds for 7:30 minutes (5 sets)
3 bench presses

B:
Every 90 seconds for 7:30 minutes (5 sets)
5 matador dips

Friday

Teams of two
For time
60 snatches 60/40
120 chest to bar pull ups
180 wall balls 9/6
2400 meter run (till the bridge & back)

Saturday

HEAVY DAY
Every 4 minutes for 3 sets
1 lap SB Carry AHAP
20 unbroken double dumbbell front rack lunges
-then-
Every 4 minutes for 3 sets
15 feet elevated ring rows
1 lap farmer carry
-then-
Every 3 minutes for 3 sets
10 v-ups
Max Hollow Hollow Hold

Sunday

*Focus*
Back squat
4x3 @ 80%

2-3 rounds
12 dumbbell split squats (each)
12 barbell good mornings

2-3 rounds
Max GHD hold
Max Back extensions hold

*Eninge*
RX
For quality
400m run
Rest 2:00
800m run
Rest 2:00
1200m run
Rest 2:00
800m run
Rest 2:00
400m run

RX+
For quality
400m run
Rest 2:00
800m run
Rest 2:00
1200m run
Rest 2:00
1600m run
Rest 2:00
1200m run
Rest 2:00
800m run
Rest 2:00
400m run

Weightlifting

Squat clean
3 rep max

Monday

Tuesday "Skill day"

Wednesday

Thursday

Friday

Saturday

Sunday

Weightlifting

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