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Vastberaden programming week 43

This is a repeat week of week 41 in 2019

MONDAY

FOR TIME

50/35 Row Calories
50 Double Unders
50 DB Snatches, 22.5/15 kg
50 Double Unders
50 Burpee Box Jump Overs, 24/20 in
50 Double Unders
50 Sumo Deadlift High-pulls, 45/30 kg
50 Double Unders
5 Rope Climbs

TUESDAY

5 ROUNDS FOR QUALITY

10 Strict Pull-ups
20 Bulgarian Split Squats, pick load
10 Strict Toes-to-bars
Double Kettlebell Front Rack Wall Sit, 30 secs

WEDNESDAY

''Elizabeth''

FOR TIME
21-15-9
Cleans 60/40
Ring dips

THURSDAY

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Wallballs 9/6
Burpees

FRIDAY

Every 3:00 for 5 rounds:

10 Box jumps 24/20
10 Dumbell hang Clean & Jerk 45/30
10 Pull ups

SATURDAY

HEAVY DAY

Find a heavy set:
1 Paused snatch + 1 hang snatch + 1 snatch
*Pause at knee cap (3sec)

SUNDAY

Catch-up day

OR

Body Armour

Text us

+31 6 34 13 22 33

info@crossfitvastberaden.com

Veemkade 1288

1019 CZ Amsterdam

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