Crossfit Vastberaden Amsterdam - Programming week 41 - Vastberaden Crossfit Amsterdam

Monday

Teams of 2
AMRAP 20
10-20-30-40-50..
Alt. dumbbell snatches 22.5/15
Burpee box jump overs 24/20

Tuesday

Fitness:
For time
120 admat sit ups
80/64 cal bike
40 deadlift 100/70

Performance:
For time
120/96 cal row
80 T2B
40 clean & jerk 52,5/35

Wednesday "skill day"

For time
1000m run
20 burpee to target
800m run
20 burpee to target
600m run
20 burpee to target
400m run
20 burpee to target

Thursday "heavy day"

Sumo deadlift
1-2-3 1-2-3 1-2-3

Friday

15:00 amrap
10 chest to bar pull ups
20 wall balls
30 abmat sit ups

Saturday

Teams of 2
For time / quality
Bench press 80/55
2-4-6-8-10-12-14-16-18-20
*after each set perform:
4 lanes sandbag carry (2 each)
60 double unders (30 each)

Sunday

*FOCUS
Thruster
Find a 5 rep max

Drop to 80%
2x10 reps

2 rounds
10 half kneeling bottom up KB press (each)
:30 barbell front rack hold @ 120% of 5 rep max

Collect 50 reps of:
GHD sit up till 180 degree
*can also be done with partner on bench

*ENIGNE*
For time
10-20-30-40
Cal bike
Cal ski
after each set 100 double unders

Monday

Tuesday

Wednesday "skill day"

Thursday "heavy day"

Friday

Saturday

Sunday

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