Vastberaden programming week 38
MONDAY
HEAVY DAY
Push Press: 3RM
(1-2-3 1-2-3 1-2-3 waves)
TUESDAY
FOR TIME
1-2-3-4-5-6-7-8-9-10
Double DB hang snatch
Double DB front rack squats
WEDNESDAY
AMRAP 15 min
Buy-In: 1 mile run
in remainder of the time:
30 abmat sit ups
15 box jump overs 24/20in
THURSDAY
“CrossFit Open 14.5/16.5”
21-18-15-12-9-6-3
Thrusters 42.5/30kg
Bar Facing Burpees
FRIDAY
FOR TIME
10 sandbag over shoulder @pick load
20 TTB
100 double unders
20 TTB
10 sandbag over shoulder @pick load
SATURDAY
running clock for 20:00
in teams of two.
8 heavy back rack walking lunges
4 (weighted) strict chin up
SUNDAY
CATCH UP DAY
or
BODY ARMOUR
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