Try out!
NL
EN

Vastberaden programming week 30

MONDAY

FOR TIME
in teams of 2

20 legless rope climb
40 sandbag over the shoulder
Cash out: 1600m run, together

TUESDAY

PERFORMANCE
4 Rep max Overhead squat

FITNESS
4 Rep max Front squat

WEDNESDAY

“The chief”
5x 3:00 AMRAP / 1:00 rest
3 power cleans 60/40
6 push ups
9 air squats

FITNESS
5x 3:00 AMRAP / 1:00 rest
3 hang power cleans 70/50
6 push ups
9 air squats

THURSDAY

“death race”
5 rounds
15/10 cal bike
10 burpees

FRIDAY

PERFORMANCE
400m run
12 hang power snatches 50/35
400m run
10 hang power snatches 60/40
400m run
8 hang power snatches 70/50
400m run
6 hang power snatches 80/55
400m run
4 hang power snatches 90/60

FITNESS
400m run
12 hang power cleans 70/50
400m run
10 hang power cleans 80/60
400m run
8 hang power cleans 90/65
400m run
6 hang power cleans 100/70
400m run
4 hang power cleans 110/80

SATURDAY

Body armor
3-4 sets
6 box squat
Max towel pull ups

3-4 sets
8-12 deficit split squat (each)
Max towel bicep curls

SUNDAY

CATCH UP DAY

or

BODY ARMOUR

Text us

+31 6 34 13 22 33

info@crossfitvastberaden.com

Veemkade 1288

1019 CZ Amsterdam

© 2025 Crossfit Vastberadenalgemene voorwaarden & privacyhealth and safety protocolWebsite by KOSMONAUTSSitemap
Close video
Close

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

Close

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.