CrossFit Vastberaden Amsterdam - Programming week 50 - Vastberaden Crossfit Amsterdam

Monday

A:
Front squat
1 RM

B:
3 rounds for time
12 front squats 60/40
12 burpee pull ups

Tuesday

A:
Strict press
5 RM

B:
For time
50-40-30-20-10
Push ups
*after 100m sandbag carry 70/50

Wednesday

A:
Power snatch
2 RM

B:
“Ingrid”
10 rounds for time
3 power snatches 60/40
3 barfees

Thursday

A:
Sumo deadlift
1 RM

B:
“Karen”
For time
150 wallballs 9/6

Weightlifting

High hang squat clean
1 RM

Friday

A:
Weighted strict pull up
3 RM

B:
“open 12.3”
18:00 amrap
15 box jumps
12 push presses 52.5/35
9 toes to bar

Saturday

"Lumberjack 20"
For time
20 deadlifts 125/87,5
400m run
20 kettlebell swings 32/24
400m run
20 overhead squats 52.5/35
400m run
20 burpees
400m run
20 chest to bars
400m run
20 box jumps 24/20
400m run
20 double dumbbell squat clean 22.5/15
400m run

Sunday

CATCH UP DAY

or

For time
200/180 cal assault bike
:20 fast arms & legs
:40 medium legs only

Monday

Tuesday

Wednesday

Thursday

Weightlifting

Friday

Saturday

Sunday

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