CrossFit Vastberaden Amsterdam - Programming week 5 2024 - Vastberaden Crossfit Amsterdam

Monday

For time
15-12-9-6-3
Deadlifts 100/70
barfees

Tuesday

20:00 amrap
10 rack chin ups
10 strict presses
20/16 cal machine

Wednesday

Teams of 2
2 rounds
100 sit ups
50 cal row
into
2 rounds
50 v-ups
10 rope climbs

Thursday

In teams of 2
For time
100 single dumbbell snatch 32.5/22.5
50 burpee box jump over 24/20
100 single dumbbell overhead lunge 32.5/22.5
50 burpee box jump over 24/20
100 single dumbbell step ups 32.5/22.5
50 burpee box jump over 24/20

Weightlifting

A:
Paused squat clean (knee cap)
4x 2-3 @ 70+% (every 2:00)
+1,25 each side on last week
*if this is the third week switch to 2 reps if you can not hold the pause anymore

B:
Deficit clean pulls
4x3 @ +10kg from paused squat clean
+2,5kg each side on last week
*if this is the third week switch optionally switch to 2 reps to keep good form.

Friday

SKILL DAY

A:
Bar Muscle Up progressions

B:
EMOM Bar muscle ups

C:
Rowing intervals

Saturday

Teams of 2
10 rounds
30 wall balls
30 kettlebell swings
30 push ups

Sunday

A1:
Strict press
5x5 @ 70%

A2:
Lat pull down
5x10 RIR 2

B1: dumbbell side raise 3x10
B2: Max reps banded side raises

C1: dumbbell hammer curls 3x10
C2: Max banded hammer curls

Monday

Tuesday

Wednesday

Thursday

Weightlifting

Friday

Saturday

Sunday

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