Vastberaden programming week 3 - 2023 - Vastberaden Crossfit Amsterdam

FOR TIME

With a buddy:
200 KB Swings*
200 Box Jumps*
200 Wall Balls*
200 Cal Machine (work same time)
*I Go You Go

SKILL DAY

5 rounds for max reps of:
BW bench presses
pull ups

For 30 minutes:

Odd min: 3 squat cleans
Even min: 15/12 cal bike

FOR TIME

3 rounds
25 double DB push jerks 2x22.5/15kg
50 DU
25 double DB box step ups 2x22.5/15kg
50 DU

Find heavy complex of the 3-position Snatch:

Floor
Low hang
Hang

AMRAP 25 min:

40 synch TTB
60 front rack lunge steps 60/42.5*
80 cal row*

*I Go You Go with a buddy

Catch-up day

OR

Body Armour

Vastberaden programming week 3 – 2023