CrossFit Vastberaden Amsterdam - Programming week 4 - Vastberaden Crossfit Amsterdam

Monday

HEAVY DAY

A:
Back squat
Heavy double

B:
2-4-6-8-10
Back squat
Go every 2 minutes

Tuesday

3 rounds for time
25 push press 42.5/30
25 sumo deadlift 42.5/30
25 toes to bar

Wednesday

SKILL DAY

A:
Every 2 minutes x 3 rounds
5 negative pistol squat to a box/bench or medball
:30 penguin jump (to practice double under)
Performance = :30 cross overs

B:
Every 2 minutes x 3 rounds
8 banded pistols squats (each) *band with rig setup
:30 double unders attempts
Performance = :30 double unders or triple unders

C:
Fitness
5 rounds
20 Farmer double Dumbbell lunges 22.5/15
20/16 cal row

Performance
5 rounds
20 pistols squats
60 double unders
Cap=15:00

Thursday

5 rounds of 2:00 work/2:00 rest
10 power cleans 70/50
10 barfees
Max calories Assault bike

Weightlifting

Paused squat clean (knee cap)
4x3 @ 70+% (every 2:00)
+1,25 each side on last week

Deficit clean pulls
4x3 @ +10kg from paused squat clean
+2,5kg each side on last week

Friday

HEAVY DAY

Bench press
4-1-4-1-4-1-10

Saturday

In teams of two
20 rounds for time
6 chest to bar pull ups
3 squat snatches 60/40

Sunday

CATCH UP DAY
Pick any workout of the week you have not done yet

or

FOCUS DAY
Build your engine:
For time
27-24-21-18-15-12-9-6-3
Cal row
Burpees over the rower

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Monday

Tuesday

Wednesday

Thursday

Weightlifting

Friday

Saturday

Sunday

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