CrossFit Vastberaden Amsterdam - Programming week 48 - Vastberaden Crossfit Amsterdam

Monday

SKILL DAY

4 rounds for reps
1:00 1 max set pull ups (RX+=C2B)
1:00 shuttle run
1:00 airbike
1:00 ski
1:00 rest

Tuesday

"Semi Final Linda"
For time
10-9-8-7-6-5-4-3-2-1
Deadlift 100/70
DB bench press 32.5/22.5
Squat clean 65/47,5

Wednesday

Fitness
For time
10-20-30-40-50
abmat sit ups
Plate overhead lunges 20/15

Performance
For time
5-10-15-20-25
T2B
10-20-30-40-50
Plate overhead lunges 20/15

Thursday

8 minute AMRAP
10-20-30-40-50-60…
Double unders
*after each set 5 devil presses 22.5/15

Weightlifting Class

A:
10:00 every :30
1 clean pull @ 7/10 RPE

B:
Power clean + hang squat clean
6x 1+1 @ RPE 8/10

Friday

On a running clock:

00:00 - 5:00
500m row for time
5:00 - 10:00
10 rope climbs for time
10:00 - 15:00
Max distance farmer carry

Saturday

“Kelly”
5 rounds
400m run
30 wallballs 9/6
30 box jumps 24/20

Sunday

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

or

FOCUS DAY
Incline bench press 4x8 (RIR2)
+2,5kg on last week (so 1,25 each side)

Matador dip 3x10 (if possible add weight or less band)
Ring row 3x max reps (feet on bench)

Cable tricep extension (add weight) 3x20
Weighted plank 3 x 1:00 (add weight)

Monday

Tuesday

Wednesday

Thursday

Weightlifting Class

Friday

Saturday

Sunday

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