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Vastberaden programming week 47

MONDAY

PERFORMANCE
10 rounds every 3 minutes
(teams of 2)
5 bench press*
5 power cleans*

FITNESS
10 rounds every 3 minutes
(teams of 2)
5 bench press*
5 deadlifts*

*pick load
(Max 30:00 min)

TUESDAY

“Nate”
20:00 amrap
2 ring muscle ups
4 Handstand push ups
8 kettlebell swings 32/24

WEDNESDAY

For time
150 air squats
50 v-ups
120 air squats
40 v-ups
90 air squats
40 v-ups

THURSDAY

Strict press
2 RM

FRIDAY

15:00 amrap
25 toes to bar
50/40 cal row
75 push ups
50 box jumps
25 pull ups

SATURDAY

Teams of 2
3 rounds
50 sandbag squats 70/50
800m run

SUNDAY

SUNDAY CATCH-UP DAY

Pick any of this weeks workouts or the BODY ARMOUR

Text us

+31 6 34 13 22 33

info@crossfitvastberaden.com

Veemkade 1288

1019 CZ Amsterdam

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