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Vastberaden programming week 5 – 2023

MONDAY

8 rounds
40 Double unders
8 deadlifts 100/70

TUESDAY

“Kakarot”

In teams of two on a running clock:

0:00-10:00
Max reps burpees*
Max reps wall balls*

10:00-20:00
Find a 1 rep max thruster**

* both work at the same time (1 on wall balls and 1 on burpees)
** one works, one rests

WEDNESDAY

5-4-3-2-1
Rope Climbs
50-40-30-20-10
Sit Ups
500-400-300-200-100
meter Assault Bike

THURSDAY

EMOM 14 min
odd min: ring push ups
even min: alternating pistol squats

12 rounds of 20/10 sec work intervals, alternating between:
L-sit hold
high rep mountain climbers

FRIDAY

AMRAP 10 min:
10 pull ups
10 sumo deadlift high pull 42.5/30kg

(repeat 16 april 2018)

SATURDAY

“Open 18.1”
AMRAP 20 min with buddy:
8 synchronized TTB
10 synchronized DB hang clean & jerk 22.5/15
14/12 cal row or bike (work at same time)

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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