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Vastberaden programming week 51

MONDAY

10:00 running clock:
10-12 landmine meadows row
1 min weighted elbow plank

-then-

10:00 running clock:
10-12 half kneeling landmine press
1 min sandbag hold

TUESDAY

FOR TIME

21-18-15-12-9-6-3
Back squat 35/25 kg
Pull ups
*start every round with 30 DUs

WEDNESDAY

“DIANE”
21-15-9
Deadlifts 100/70kg
HSPU

THURSDAY

FOR TIME

6 rounds
9 Toes to bar
9/7 cal bike
9 burpee

FRIDAY

HEAVY DAY

1 Rep max: Front Squat

- then -

3-5 sets of :20/:30 barbell front rack hold

SATURDAY

CHRISTMAS CRACKER!

09:00 - 11:30 AM

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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