CrossFit Vastberaden Amsterdam - Programming Week 45 - Vastberaden Crossfit Amsterdam

Monday

HEAVY DAY
Every 90 seconds for 5 sets
5 strict presses
10 chin ups

Tuesday

Every 4 minutes for 6 rounds
20 seconds max calories assault bike, straight into:
40 seconds max distance box push/sandbag carry*

*alternate between box push and sandbag carry each round.

Wednesday

A:
Power snatch
Heavy triple

B:
‘Karabel’
10 rounds for time
3 power snatches 60/40
15 wallballs 9/6

Thursday

SKILL DAY

"Death by calories Assault bike
Every minute on the minute for 6 minutes
6 calories Assault bike: every minute add 2 cal for men, 1 cal for ladies.
Start each minute with a buy-in of 4-10 toes to bar

Rest 4:00

"Death by double unders "
Every minute on the minute for 6 minutes
20 double unders: add 10 double unders each round
Start each minute with a buy in of 4-10 ring dips

Friday

Teams of 2
20:00 amrap
2 legless rope climbs
40 Kettlebell swings 24/16
40m synch walking lunges

Saturday

For time
10-9-8-7-6-5-4-3-2-1
Front squat 100/70
Deadlift 140/100
Cap = 25

Sunday

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

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 4x 14 each leg
*same weight as last week

Hip Thruster 4x14
*same weight as last week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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