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Vastberaden programming week 49

MONDAY

With a buddy:

AMRAP 5 min:
Rope Climbs

AMRAP 5 min:
KB Snatches

AMRAP 5 min:
L-Sit Hold

TUESDAY

FOR TIME

5 Rounds
10 double DB thrusters 22.5/15kg
30m DB farmers carry

WEDNESDAY

Four TABATAS:

1) bike
2) row
3) ski
4) burpee
- 2:00 rest between tabatas

THURSDAY

With a buddy

FOR TIME
90 Wall Balls 9/6
80 Push Ups
70 Box Jumps 24/20
60 DB Snatches 22.5/15kg
50/35 Cal Row
60 DB Snatches 22.5/15kg
70 Box Jumps 24/20
80 Push Ups
90 Wall Balls 9/6

FRIDAY

FOR TIME

21-15-9*
Chest to bar pull ups
*after each round collect 100 DU.

SATURDAY

“Heavy Isabel”
Every 20 sec for 30 rounds:

1 Snatch @ pick load

Fitness: 1 Thruster

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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