Vastberaden programming week 35 - Vastberaden Crossfit Amsterdam

FOR TIME

21-18-15-12-9-6-3
Ring push ups
Box jumps

HEAVY DAY

5 rounds for quality and load:
30 sec heavy front rack hold (barbell)
2 lanes heavy box push
10 hip thrusters

20:00 AMRAP
Buy in :200 double unders
- then -
20/16 cal row
20 burpees over the rower
20 DB snatch 22.5/15

FOR TIME

44 pull ups
88 dumbbell walking lunges 2x22.5/15
44 pull ups

HEAVY DAY

Snatch
3-2-1 3-2-1 3-2-1

“Ralph”

4 rounds
8 deadlift 115/80
16 burpees
3 rope climbs
600m run

Catch up day

Or

Body Armour

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