CrossFit Vastberaden Amsterdam - Programming week 6 - Vastberaden Crossfit Amsterdam

Monday

Teams of 2
45:00 amrap
400 double unders
300 wall balls 9/6
200 dumbbell snatches 22.5/15
100 barfees
Max row meters in remaining time

Tuesday

For time
Run 800 m
60 Kettlebell Swings 24/16kg
Run 400 m
60 Kettlebell Walking Lunges 24/16
Run 800 m

Wednesday

A:
Paused bench press
3RM

B:
Banded bench press
3x max reps

Thursday

For time
10-20-30-40 (8-16-24-32)
Assault sBike calorie
Alternating pistol squats
*after each round you perform 6 lanes box push (3 times back & forth)

Weightlifting

A:
Every 2 minutes for 4 sets
2 Paused squat clean (knee cap) @ 70+% *
*+1,25 each side on last week

B:
4 sets
2 d eficit clean pulls @ +10kg from paused squat clean*
*+2,5kg each side on last week

Friday

15:00 amrap
3-6-9-12-15-18-21-24…
Toes to bar
Hang power cleans
*after each round 6 burpee box jump 30/24

Saturday

Every minute on the minute for 15 minutes
Minute 1: 2 legless rope climbs
Minute 2: 8 push presses @ 70% of heavy double
Minute 3: 40s sandbag hold *go heavy

Sunday

Catch Up Day
Pick any workout of the week you have not done yet

or

Focus Day

A1:
Strict press
5x5 @ 70%
+1,25 each side from last week

A2:
Lat pull down
5x10 RIR 2
+2,5kg

B:
dumbbell side raise
3x10 straight into
Max reps banded side raises

C:
dumbbell hammer curls
3x10 straight into
Max banded hammer curls

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Monday

Tuesday

Wednesday

Thursday

Weightlifting

Friday

Saturday

Sunday

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