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Vastberaden programming week 1 – 2023

MONDAY

“FRAN”

21-15-9 for time:
Pull Ups
Thrusters

TUESDAY

HEAVY DAY

5 Rep max
Sumo Deadlift

WEDNESDAY

20:00 AMRAP

20 Double unders
20 Dumbbell snatches 22,5/15
20 Double unders
20 SA DB sumo deadlift high pull
20 Double unders
20 Single DB Box step ups

THURSDAY

Teams of 2

2000m run
20 Rope climbs
40 Synch T2B

FRIDAY

FOR TIME

21-15-9
Ring dips
Overhead squats 45/30

SATURDAY

FOR TIME

50 wallballs 9/6
40 cal ski
30 dumbbell snatches 22,5/15
20 Box jump over 24/20
10 Bar muscle ups

SUNDAY

Catch-up day

Or

Body armour

Text us

+31 6 34 13 22 33

info@crossfitvastberaden.com

Veemkade 1288

1019 CZ Amsterdam

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