Crossfit Vastberaden Amsterdam - Programming week 44 - Vastberaden Crossfit Amsterdam

Monday

Fitness:
6x 2:00/2:00
8 shuttle runs (7,50m forth & 7,50m back=1)
8 burpee box jump overs 24/20
Max strict chin up

Performance:
6x 2:00/2:00
8 shuttle runs (7,50m forth & 7,50m back = 1)
8 burpee box jump overs 24/20
Max bar muscle ups

Tuesday

Macho man
Find heavy complex: (must be down touch & go)
3 power clean
3 front squat
3 shoulder to overhead

Wednesday

Fitness:
Teams of 2
2 rounds
160 sit ups
80m double kettlebell front rack lunges 24/16
160m sandbag carry 70/50

Performance:
Teams of 2
2 rounds
80 toes to bar
80m double kettlebell front rack lunges 24/16
160m sandbag carry 70/50

Thursday

Fitness:
Teams of 2
20:00 amrap
Each max set push ups
*after every second break 10 synch burpees & 30 unbroken double unders

Performance:
Teams of 2
20:00 amrap
Each max set kipping handstand push ups
*after every second break 10 synch burpees & 30 unbroken double unders

Friday

Fitness:
EMOM 40
15/12 cal bike
15/12 cal ski
15/12 cal row
6 shuttle runs (back & forth = 1)

Saturday

Fitness:
For time
9 deadlift 140/100
15 front squats 100/70
21 clean & jerks 60/40

Sunday

*FOCUS
Thruster
Find a 2 rep max

Drop to 80%
2x4 reps

2 sets
10-15 pike push ups
15 front raises

2 sets
10 double KB front squat
Max hold in top

ENDURANCE
5 rounds
500m row
500 ski
400m run

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