Vastberaden programming week 38

HEAVY DAY

Push Press: 3RM
(1-2-3 1-2-3 1-2-3 waves)

FOR TIME

1-2-3-4-5-6-7-8-9-10
Double DB hang snatch
Double DB front rack squats

AMRAP 15 min

Buy-In: 1 mile run
in remainder of the time:
30 abmat sit ups
15 box jump overs 24/20in

“CrossFit Open 14.5/16.5”

21-18-15-12-9-6-3
Thrusters 42.5/30kg
Bar Facing Burpees

FOR TIME

10 sandbag over shoulder @pick load
20 TTB
100 double unders
20 TTB
10 sandbag over shoulder @pick load

running clock for 20:00
in teams of two.

8 heavy back rack walking lunges
4 (weighted) strict chin up

CATCH UP DAY

or

BODY ARMOUR

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