NL
EN

Vastberaden programming week 12 – 2023

MONDAY

“Oh No Curtis P. “

For time
100 reps of
1 Power Clean
1 Front Rack Lunge, left
1 Front Rack Lunge, right
1 Push Press
42.5/30kg

TUESDAY

4 rounds, each for time
400 meter run
20/15 cal bike
2:00 rest between rounds

WEDNESDAY

For time
50 Toes to bar
50 Push ups
50 wall balls
50 Kettlebell snatches 24/16

THURSDAY

SKILL DAY

“Gwen”
For load
15-12-9
Unbroken Clean & Jerks

FRIDAY

For max repetitions

1:00 rope climbs
1:00 box jump 30/24
1:00 minute row

1:30 rest
1:30 rope climbs
1:30 box jump 30/24
1:30 row for calories

2:00 rest
2:00 rope climbs
2:00 box jump 30/24
2:00 row for calories

SATURDAY

20-40-60-80-100-80-60-40-20
Single dumbbell (22.5/15) box step up to 20/16" box
10-20-30-40-50-40-30-20-10
Weighted Sit ups (22.5/15)

SUNDAY

Catch up day

Or

Body armour

Text us

Get in contact with us

We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 34 13 22 33 . We'll respond ASAP. Thanks!

Start WhatsApp

Get started with the trial

Lets be honest, CrossFit can seem a little bit intimidating at first. But don’t let that stop you from trying it! You will find that we are actually really nice people who like having fun while working out.

Sign-up popup

We use your mobile number to contact you for your first class.