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Monday

12 minute AMRAP
1 rope climb
3-4-6-7-8-9-10-11…
Front squats 60/40
Push press 60/40

Tuesday

HEAVY DAY

Clean & jerk
build up in 5 singles to a 1 RM

-Then-
For time
10 reps @ 70%
10 reps @ 80%

Wednesday

For time
70 burpees
50 kettlebell swings 24/26
30 chest to bar pull ups

Thursday

Every 4 minutes for 4 rounds
40 double unders
20/16 cal bike
10 dumbbell snatches 32.5/22.5
Rest the remainder of the 4 minute window

Friday

In teams of two
For time
1000m row
750m row
500m row
250m row

Saturday

25:00 amrap
1,5 mile run
in the remaining time:
AMRAP
10 push up
20 lunges
30 sit ups

Sunday

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

Backrack reverse lunges 4x18 (7 each leg) RIR 2
*same weight as last week

Hip Thruster 4x12 RIR 2
*same weight as last week

Text us

+31 6 34 13 22 33

info@crossfitvastberaden.com

Veemkade 1288

1019 CZ Amsterdam

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