CrossFit Vastberaden Amsterdam - Programming week 9 - Vastberaden Crossfit Amsterdam

Monday

Fitness
3 rounds for time
15 thrusters 42.5/30
15 strict pull ups

Performance
For time
15 thrusters 42.5/30
15 pull ups
15 thrusters 42.5/30
15 chest to bar pull ups
15 thrusters 42.5/30
15 bar muscle ups

Fitness
3 rounds for time
15 thrusters 42.5/30
15 strict pull ups

Tuesday

A:
Pause deadlift
heavy triple

B:
3 rounds for time
80 double unders
60m sandbag carry AHAP
400m run
20 toes to bar

Wednesday

Teams of 2
For time
150 dumbbell bench presses @ 25's/17.5's
300 wallballs 12/9

Thursday

10 rounds
1:00 row
1:00 bike
1:00 ski
1:00 rest

Friday

20:00 amrap
20 medball cleans 9/6
40 medball walking lunges 9/6
400m run

Saturday

Teams of 2
10 rounds for time
21/18 cal row
15 burpee over rower
9 clean & jerks 52.5/30

One completes a full round, then the other.

Sunday

A:
Pause front squat
4x2 (:3 pause in bottom) @ 2RIR

B:
3 sets @ 1-2 RIR
10 DB bulgarian split squats (each side)
10 barbell romanian deadlifts

2 sets
Max calf raises (each)
Max KB hip flexor (each)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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