Vastberaden programming week 18 - 2023 - Vastberaden Crossfit Amsterdam

FOR TIME

600 meter run
40 bar facing burpees
20 power clean 100/70

For quality & time

1-1-1-1-1 L-sit rope climb
10-8-6-4-2
Back rack reverse lunge steps @ heaviest as possible

*75 double unders after each round

HEAVY DAY

Push press
4 RM

SKILL DAY

EMOM20
1: 15 toes to bar
2: 15/12 cal ski
3: 15 power snatches 35/25
4: 15/12 cal row

Team of 2

40:00 amrap
400m run
Max cal bike

In teams of 2
“Fran”
“Reverse Fran”

21-15-9-9-15-21
Thrusters 42,5/30
pull ups

Catch up day

Or

Body armour

Vastberaden programming week 18 – 2023