Vastberaden programming week 29


“G.I. Jane” 

100 burpee pull ups for time



Tor complex

1 Snatch

1 Snatch balance

1 Overhead squat 



Teams of two

16:00 AMRAP

12/9 Cal bike

12 Double kettlebell snatches 20,s/12’s

12 front rack lunges 20’s/12’s




AMRAP (with a Partner) in 40 minutes

50 Burpees

400 meter Row

50 Kettlebell Swings (24/16 kg)

400 meter Row

50 Pull-Ups

400 meter Row

50 Push-Ups

400 meter Row



4 Sets

5 Def. Snatch grip deadlift

10 single leg hip bridges weighted 

5 Single arm ring row (each)

10 Gorilla dumbbell rows



For time

50 Clusters 70/50*

*every minute 5 T2B



10 Rounds 

10 Burpee box jumps 24/20

10 Pistol squats

10 Kettlebell snatches 32/24

Want to try CrossFit?

Book a free trial class
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.