CrossFit Vastberaden Amsterdam - Programming week 43 - Vastberaden Crossfit Amsterdam

Monday

FITNESS

Every minute on the minute for 10 minutes
Minute 1: 10 Thrusters 42,5/30 + max calories Assault bike
Minute 2: 5 strict pull ups + max bar facing burpees

PERFORMANCE

Every minute on the minute for 10 minutes
Minute 1: 10 power snatches 50/35 + max calories Assault bike
Minute 2: 5 strict pull ups + max bar facing burpees

Tuesday

5 rounds for time
20 push ups
20 kettlebell swings
20 box jumps 24/20

Wednesday

Thruster or Cluster
3RM
2RM
1RM

Thursday

For time
15/12 cal row
4 burpee pull up
15/12 cal row
8 burpee pull up
15/12 cal row
12 burpee pull up
15/12 cal row
16 burpee pull up
15/12 cal row
20 burpee pull up

Friday

40:00 amrap
80 double unders
80m dumbbell farmer carry 22,5’1/15
80m sandbag carry 60/40
800m run

Saturday

SKILL DAY
12 minute AMRAP
10 DB ohs (right)
5 BMU
10 DB ohs (left)
15 T2B

Sunday

CATCH UP DAY

or

FOCUS DAY
Paused back squat
5x3 @ @ 70% of 1 RM (:3 sec pause in bottom)
*+2,5kg each side on last week

Backrack reverse lunges 4x16 (7 each leg) RIR 2
*same weight as last week

Hip Thruster 4x10 RIR 2
*same weight as last week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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