CrossFit Vastberaden Amsterdam – Programming Week 8 - Vastberaden Crossfit Amsterdam

Monday

A:
Build to a Heavy 3 rep sumo deadlift

B:
For time
21-15-9
Deadlifts 100/70
Double dumbbell thrusters 2 x 22,5/15

Tuesday

For time
500m row
400m run
30 Toes to bar
500m row
400m run
20 toes to bar
500m row
400m run
10 toes to bar

Wednesday

Teams of Two
10 rounds for time
10 front squats 80/55
20 push ups
30 Kettlebell swings 24/16

Thursday

5 rounds
As many rounds as possible in 1:00
10 burpees over the bar
max reps power snatches 52,5/35
Rest 2:00
As many rounds as possible in 1:00
10 box jump overs
max reps chest to bar pull ups
Rest 2:00

Friday

A:
7 rep max barbell incline bench press

B:
3 super sets
Max reps tempo matador dips
Max reps double dumbbell incline chest supported row

Saturday

In teams of 3
3 rounds for time
20 hang squat cleans 70/50
200 Double unders*
20 synchro bar facing burpees

*one works on double unders, other holds sand bag 70/50

Sunday

FOCUS
A1:
Pause Bench press
3-2-1-3-2-1

A2:
Weighted strict pull ups
3-2-1-3-2-1

HYROX
30 minute AMRAP
2 lanes burpee broad jumps
4 lanes box push
8 weighted strict pull ups
16/12 cal row
32 wall balls

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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