Vastberaden programming week 46
Option 1.
Fitness: (cap 15)
For time
100 Sit ups
50 Box jumps
50 Single arm dumbbell hang clean & jerk 22,5/15
100 goblet lunges 24/16
Performance: (cap 15)
For time
50 toes to bar
50 OH lunges 50/35
50 box jump
50 hang power clean & jerk 50/35
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Option 2.
Front squat
5 Rep Max
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Option 3.
Fitness:
20:00 AMRAP
8 strict pull ups
4 deadlift 150/105
8 strict presses 60/40
Performance:
20:00 AMRAP
2 legless rope climbs
4 deadlift 150/105
8 strict handstand push ups
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Option 4.
Fitness:
20-15-10
Sa DB overhead lunges 22,5/15
burpee over the DB
Performance:
Jeremy
21-15-9
Overhead squats 42,5/30
Bar facing burpees
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Option 5.
Fitness: (cap 20:00)
3 rounds
1000/800m row
50 Russian Kettlebell swings 32/24
Performance:
3 rounds (cap 20:00)
1000/800m row
25 double db hang snatches 2×25/17,5
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Option 6.
Performance
Power clean (touch & go)
5-4-3-2-1
Fitness
Paused back squat
5-4-3-2-1
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Option 7.
Performance:
Nein! nein! nein!
9:00 AMRAP
9 Thrusters 42,5/30
9 Pull ups (rx+ = C2B)