CrossFit Vastberaden programming week 5

MONDAY

3 rounds for max reps:

1 min TTB
1 min Cal Bike
1 min double DB front rack walking lunges 2x22.5/15kg
1 min rest

TUESDAY

“Hingeshaw”
Every 2 minutes for 24 minutes, alternating between:
1: 500/400m Row
2: 400/300m ski
3: 30 kettlebell swings 24/16
4: rest

WEDNESDAY

10-8-6-4-2
Landmine press
Landmine towel row

THURSDAY

Fitness
Teams of two
AMRAP 25
3-6-9-12-15-...
hang power clean 42.5/35
Front squat 42.5/35
9 Burpees over the Bar after each round
One completes a full round before the next one goes

Performance
Teams of two
AMRAP 25
3-6-9-12-15-...
Power snatch 35/25
Overhead squat 35/25
9 Burpees over the Bar after each round
One completes a full round before the next one goes

FRIDAY

2 RFT
30 strict toes to bar
60 push ups
120 meter walking lunge

SATURDAY

“DANNY”

AMRAP 20 min:
30 Box Jumps 24/20in
20 Push Press 42.5/30
30 Pull Ups

SUNDAY

Catch-up day

Or

Body Armour

Vastberaden programming week 5 – 2023

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Get in contact with us

Vastberaden programming week 5 – 2023

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Get in contact with us

Get started with the trial