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Vastberaden programming week 16 – 2023

MONDAY

“DT”

5 Rounds for time
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50

TUESDAY

SKILL DAY

For time
60 butterfly chest to bar pull ups
*every 2:00 row 20/16 cal
Time cap = 16 cap

FITNESS
For time
30 strict pull ups
*every 2:00 bike 18/13
Time cap = 16 cap

WEDNESDAY

FOR TIME

10-20-30-40-50*
Goblet lunges 24/16
KBS 24/16
Push ups
*after each set run 400m

THURSDAY

HEAVY DAY

Performance
Snatch - 1 RM

Fitness
Thruster - 3 RM

FRIDAY

“The emperor”
1:00 deadlift 100/70
1:00 wallballs 9/6
1:00 rest
2:00 deadlifts 130/90
2:00 wallballs 9/6
2:00 rest
3:00 deadlifts 160/110
3:00 wallballs 9/6
*every on the minute 5 burpees

SATURDAY

Teams of 2

50/40 cal bike -> 75/50 cal row
100 v-ups
1000m run
200 sit ups
50/40 cal bike -> 75/50 cal row

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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