CrossFit Vastberaden Amsterdam - Programming Week 7 - Vastberaden Crossfit Amsterdam

Monday

Teams of two
For time
200 ring rows
200 push ups
200 back rack lunges 42.5/30 (rx+ = 60/40)

Tuesday

For time
10-9-8-7-6-5-4-3-2-1
DB Push press L 22,5/15
DB Push press R
Box jump overs 24/20

Wednesday

Fitness
20 minute AMRAP
10 sumo deadlift high pulls 42,5/30
20 wall balls 9/6
30 abmat sit ups

Performance
20 minute AMRAP
5 power cleans 60/40
10 toes to bar
15 wall balls 9/6

Thursday

Fitness
1 Hang clean + 3 push press
A: Max for the day
B: Every 30 seconds for 15 sets 1 Hang clean @ 70% of A

Performance
Hang power snatch + Powersnatch
A: Max for the day
B: Every 30 seconds for 15 sets 1 Powersnatch @ 70% of A

Weightlifting

A:
2 squat snatches + 2 overhead squats
Build up to a heavy complex

B:
drop to 80%
2-3 sets of
2 squat snatches + 4 overhead squats

Friday

On a running clock
0:00 - 4:00
400 meter run
Max calories bike/row
4:00 - 10:00
600 meter run
max calories bike/row
10:00 - 18:00
800 meter run
max calories bike/row
18:00 - 28:00
1000 meter run
max calories bike/row
28:00 - 40:00
1200 meter run
max calories bike/row

Saturday

Fitness
8 rounds for time
20 cross over singles
4 lanes single kettlebell overhead carry 24/16
8 burpee pull ups

Performance
8 rounds for time
4 ring muscle ups
20 double unders
20 cross over singles

Sunday

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

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

Monday

Tuesday

Wednesday

Thursday

Weightlifting

Friday

Saturday

Sunday

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