Crossfit Vastberaden Amsterdam - Programming week 37 - Vastberaden Crossfit Amsterdam

Monday "Heavy day"

Paused bench press
Heavy 3 (:3 pause on chest)

12:00 amrap
2-4-6-8-10-12
Strict ring dips
Strict pull ups
*after each set perform 30 double unders

Tuesday

10 rounds for time
15 wall balls
15/12 calorie bike

Wednesday

FITNESS
20:00 amrap
40 sumo deadlift high pull 42.5/30
20 synch burpee over the bar
40 synch sit ups
20 strict chin up

PERFORMANCE
20:00 amrap
40 hang power snatches 42.5/30
20 synch burpee over the bar
40 synch sit ups
20 bar muscle up

Thursday "SKILL DAY"

Test week
2000m run
or
5000m run
or
10000m run

Body armor
3-4 sets
12 alt back rack lunges
12 double dumbbell strict presses
:30 copenhagen side plank (each)

Weightlifting

Squat clean
Find a 2 rep max

Friday

For time
20 double dumbbell devil presses 22.5/15
40 burpee pull ups
20 double dumbbell devil presses 22.5/15

Saturday

FITNESS
Teams of 2
5 rounds for time
20 front squat 80/55
20 v-ups (each & work at the same time)
400m run

PERFORMANCE
Teams of 2
5 round for time
20 hang squat cleans 60/40
40 toes to bar
80 double unders (each)

Sunday

*FOCUS
Paused back squat
5x3 @ 90% of heavy 3 last week

2 rounds
12 dumbbell split squat (each)
12 good morning

2 rounds
Max GHD hold
Max back extensions hold

*ENIGNE*
4-5 times
800m run rest 2:00 in between
*adjust distance if needed

Text us

Close video

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

Monday "Heavy day"

Tuesday

Wednesday

Thursday "SKILL DAY"

Weightlifting

Friday

Saturday

Sunday

Get in contact with us

Get started with the trial