Vastberaden programming week 10 - 2023 - Vastberaden Crossfit Amsterdam

MONDAY

3 ROUNDS FOR TIME

50/35 cal bike
25 front squats 75/50

TUESDAY

In teams of two:

Fitness
5 rounds for time
10 strict chest to bar pull ups (share)
20 synchronized burpees
30 synchronized abmat sit up
Rx+ sync C2B

Performance:
5 rounds for time
10 bar muscle ups (share)
20 synchronized burpees
30 synchronized abmat sit up
RX+ Sync BMU

WEDNESDAY

“HEAVY DAY
Fitness
Daily max of 1 hang power clean + 2 front squat + 1 push press

Performance
Daily max of hang squat snatch + squat snatch + overhead squat

THURSDAY

“Helen”

3 rounds for time
400 run
21 kb swings
12 pull ups
Rx+ = chest to bar

FRIDAY

SKILL DAY

EMOM24
1: Pistol squats
2: Bike
3: Handstand walk
4: Ski

SATURDAY

“Bowen”

3 rounds for time of:
Run, 800 m
7 Deadlifts, 275/185 lbs
10 Burpee Pull-ups
7/7 Single Arm Kettlebell Thrusters, 53/35 lbs
20 Box Jumps, 24/20 in

SUNDAY

Catch up day

Or

Body armour

Vastberaden programming week 10 – 2023

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Get in contact with us

Vastberaden programming week 10 – 2023

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Get in contact with us

Get started with the trial