Vastberaden programming week 17 – 2023
MONDAY
SKILL DAY:
Handstand walk
PERFORMANCE
Handstand walk
Collect 100m
FITNESS
3-4 rounds
10 barbell earthquake presses
Max double dumbbell overhead carry
Max hollow hold
TUESDAY
Teams of two
2 rounds for time
30 deadlifts 120/90
60 toes to bar
90 box jumps 24/20
120 wall balls 9/6
WEDNESDAY
Performance:
2 x 4:00 AMRAP
8 lateral burpees over the bar
8 hang power snatches 42.5/30
4 minute rest
Fitness:
2 x 4:00 AMRAP
8 lateral burpees over the bar
8 hang power cleans 52,5/35
4 minute rest
THURSDAY
Performance:
For time
21-18-15-12-9-6-3
Pull ups
Ring dips
42 double unders after each round
Fitness:
14-12-10-8-6-4-2
Strict pull ups
Strict dips
*after each set 12/9 cal row
FRIDAY
HEAVY DAY
Back squat
5-10-5-10-5
SATURDAY
40 minute EMOM
1: 15/12 cal row
2: 15/12 cal bike
3: 15/12 cal ski
4: 15 burpees
SUNDAY
Catch up day
Or
Body armour
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 - 28 46 72 43 . We'll respond ASAP. Thanks!
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.