Crossfit Vastberaden Amsterdam - Programming week 39 - Vastberaden Crossfit Amsterdam

Monday "skill day"

40:00 amrap
800m run
40/32 cal bike

Tuesday

Find heavy complex
1 high hang squat clean
1 hang squat clean
1 low hang squat clean

Wednesday

Fitness:
18:00 amrap
18 box jumps 24/20
18 push presses 52.5/35
18 v-ups

Performance:
Open 12.3
18:00 amrap
15 box jumps 24/20
12 push presses 52.5/35
9 toes to bar

Thursday

Teams of 2
For time
20 double dumbbell step overs 22.5/15
200m sandbag carry
40 double dumbbell step overs 22.5/15
200m sandbag carry
60 double dumbbell step overs 22.5/15
200m sandbag carry
80 double dumbbell step overs 22.5/15
200m sandbag carry

Friday

Fitness
7 rounds each for time
5 deadlifts 140/100
15 bar facing burpees
Go every 3:00

Performance
7 rounds each for time
5 squat snatches 85/55
15 bar facing burpees
Go every 3:00

Saturday

Teams of 2
20 rounds
8 pull ups
10 deficit push ups
12/9 cal row
*i go, you go
*10 rounds each

Sunday

*FOCUS
Paused back squat
5x2 @ 90% of heavy 2 last week

2 rounds
8 front squats
8 DB step ups (each)

2 rounds
1:00 plank on rings
15 star plank clams (each)

*ENIGNE*
10x :30 fast run 1:30 jog

Weightlifting

Every minute on the minute for 10:00

1 high hang snatch +
1 (mid thigh) snatch +
1 hang (over knees) snatch

-INTO-

4 sets every 1:30
3 snatch high pull

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Monday "skill day"

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Weightlifting

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