CrossFit Vastberaden Amsterdam - Programming Week 7 - Vastberaden Crossfit Amsterdam

Monday

FITNESS
16 minute AMRAP
12/10 calories assault bike
8 dumbbell front rack walking lunges 22.5's/15's
4 dumbbell strict presses 22'5's/15's

PERFORMANCE
16 minute AMRAP
12/10 calories assault bike
8 dumbbell front rack walking lunges 22.5's/15's
4 strict handstand push ups

Tuesday

HEAVY DAY

A:
3RM deadlift

B:
3 x 8 sumo deadlift

Wednesday

SKILL DAY

FITNESS
Every minute on the minute for 24 minutes
1: 15 hang power cleans 42.5/30
2: 50 seconds of cross-overs
3: 5 strict chest to bar pull ups
4: rest

PERFORMANCE
Every minute on the minute for 24 minutes
1: 15 power snatches 42.5/30
2: 50 seconds of cross-overs
3: 10 chest to bar pull ups
4: rest

Thursday

3 rounds for time
30 dumbbell push ups 15's/10's
30 dumbbell box step ups 24/20

Weightlifting

Snatch
1RM

Friday

“Hoover”
8 rounds for time
400 meter run
15 burpee box jump overs 24/20
10 calories assault bike
6 dumbbell snatches 32/22.5

Saturday

In teams of 2
For time
100 strict press @50% bodyweight
100 strict pull ups
-then-
100 ring dips
100 bent over rows @50% bodyweight
-then-
100 v-ups each

Sunday

FOCUS
A1:
Pause Bench press (1 second)
3-2-1-3-2-1 (2-3 RIR on all sets!)
A2:
Weighted strict pull ups
3-2-1-3-2-1 (2-3 RIR on all sets)

HYROX
For time
50/40 cal ski
50 meter farmer carry
400 meter run
50 meter farmer carry
50 burpees
400 meter run
50 meter farmer carry
50 wallballs
400 meter run
50 meter farmer carry
50 single dumbbell box step ups
400 meter run
50 meter farner carry
50/40 cal row

Monday

Tuesday

Wednesday

Thursday

Weightlifting

Friday

Saturday

Sunday

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