CrossFit Vastberaden Amsterdam – Programming Week 9 - Vastberaden Crossfit Amsterdam

Monday

PERFORMANCE
As many rounds as possible in 12 minutes
2-4-6-8-10…
Snatch 60/42,5
4-8-12-16-20…
Chest to bar pull ups

FITNESS
As many rounds as possible in 12 minutes
2-4-6-8-10…
Hang power cleans 60/42,5
1-2-3-4-5….
Strict Chest to bar pull ups

Tuesday

HEAVY DAY

Back squat
8-8-6-6-4-4-2-2

Wednesday

For time

'Open 24.1'
21 Single arm Dumbell snatch 22,5/15
21 Burpee over dumbbell
21 Single arm Dumbell snatch 22,5/15
21 Burpee over dumbbell
15 Single arm Dumbell snatch 22,5/15
15 Burpee over dumbbell Single arm
15 Dumbell snatch 22,5/15
15 Burpee over dumbbell
9 Single arm Dumbell snatch 22,5/15
9 Burpee over dumbbell
9 Single arm Dumbell snatch 22,5/15
9 Burpee over dumbbell

Thursday

Every minute on the minute for 30 minutes

:40 double dumbbell bench press 22,5/15
:40 Bike
:40 Ring row
:40 Row
:40 T2b
:40 Ski

Weightlifting

A:
Every 90 seconds for 4 sets
3 split jerks

B:
Every minute on the minute for 10 minutes
1 clean pull + 1 high hang squat clean + hang squat clean

Friday

As many rounds as possible for 30 minutes
Teams of 2

PERFORMANCE
1 squat clean 100/70
3 Hand stand push ups
5 Wall balls

FITNESS
1 Deadlift 140/120
3 double dumbbell push press 32,5/22,5
5 wallballs

Saturday

Open 25.1

TBA

Sunday

*FOCUS*
Back squat
7-7-7-7

*HYROX*
For time
2000 meter run
then
4 rounds
2 legless rope climbs
20 double dumbbell box step ups 20”/20”
20 burpee box jumps 24/20
then
2000 meter
100 wall balls 9/6

Monday

Tuesday

Wednesday

Thursday

Weightlifting

Friday

Saturday

Sunday

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