CrossFit Vastberaden Amsterdam - Programming Week 39 - Vastberaden Crossfit Amsterdam

Monday

12 minute AMRAP
3-6-9-12-15-18-....
Thruster 42,5/30
Row or ski calories
Bar facing burpees
Toes to bar

Tuesday

Teams of two
For time
100 weighted sit ups
20 rope climbs
3K run (together)
20 rope climbs
100 weighted sit ups

Wednesday

4 x 3 minute AMREPS
Round 1:
15/12 cal bike
15 box jumps
15 deadlifts 50/35
Max reps snatches

Round 2:
12 box jumps
12/10 cal bike
12 snatches 60/42,5
max reps deadlifts

Round 3:
9 deadlifts 70/50
9 snatches 70/50
9/8 cal bike
max reps box jumps

Round 4:
6 snatches 80/57,5
6 deadlifts 80/57,5
6 box jumps
max cal bike

3 minute rest between rounds

Thursday

3x10-15 Incline close grip barbell bench press (RIR2)
3x10-15 yates rows (RIR2)

3x10-15 incline dumbbell fly (RIR2)
3x10-15 reverse fly (RIR2)

Teams of 2
5 rounds of weighted strict cindy (each)
5 weighted pull ups
10 weighted push ups
15 weighted squats
*use plate
*this is not about speed
* 1 works, 1 rests & helps with plate

Friday

SKILL DAY

FITNESS
40 burpee pull ups
80 wall balls
120 kettlebell swings 24/16

PERFORMANCE
40 chest to bar
80 wall balls
120 kettlebell swings 24/16
160 double unders

Saturday

HEAVY DAY

A:
Deficit SUMO DL
4 RM

B:
4 rounds of
1:00 sandbag hold
:15 rest
1:00 double KB front rack hold
:15 rest
1:00 burpees
:15 rest

Sunday

CATCH UP DAY

or

FOCUS DAY
Deadlift
1x3 70%
1x3 80%
1x3+ 90%

Collect 30-50 strict chin ups

A1: 3x8 single leg hip thrust
A2: 3x12 chest supported double dumbbell row

B1: Sandbag hold 3x1:00
B2: Double dumbbell hammer curls 3x15

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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