Crossfit Vastberaden Amsterdam - Programming week 46 - Vastberaden Crossfit Amsterdam

Monday

Fitness
21-15-9
Deadlift 100/70
Calorie row
15-12-9
strict pull up

Performance
21-15-9
Deadlift 100/70
Chest to bar pull ups
Calorie row

Tuesday

Fitness
“Loredo”
6 rounds for time
24 air squats
24 push ups
24 walking lunges
400m run

Wednesday

Fitness
4 rounds for time
20 toes to bar
20 hang power clean 42.5/30

Thursday

Fitness
30 rounds for time
5 wallballs 9/6
3 box jumps 24/20
1 deadlift 140/110

Performance
30 rounds
5 wallballs 9/6
3 box jumps 24/20
1 squat snatch 70/50

Friday

Fitness
Teams of 2
For time
40 dumbbell renegade row 22.5/15
80 burpee pull ups
120m burpee broad jump
1600m run

Performance
In teams of 2
For time
40 bar muscle up
80 burpee pull ups
120m burpee broad jump
1600m run

Saturday

Fitness
10-8-6-4-2
Bench press

3-4 rounds
1:00 dumbbell fly (in 1:00 perform 10 reps)
1:00 ski
1:00 plank on rings
1:00 rest

Sunday

FOCUS
Thruster
30 reps for time @ 60-70% of 1 rep max from last week

2 sets
10 barbell floor presses
10 barbell row

2 sets
10 rope tricep extensions
15 side raises

ENDURANCE
For time
10 cal machine
5 burpees
20 cal machine
10 burpees
30 cal machine
15 burpees
40 cal machine
20 burpees
50 cal machine
25 burpees
60 cal mach

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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