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Vastberaden programming week 9 – 2023

MONDAY

“Marston”
AMRAP 20 min:
1 deadlift 185/130kg
10 TTB
15 barfees

TUESDAY

AMRAP 12:
Buy-In: 800m run
Then:
10-15-20-25-30-etc DU
10-10-10-10-10 etc single KB front rack lunges 24/16kg

WEDNESDAY

SKILL DAY

Performance
AMRAP 15 min:
2-4-6-8-10-etc
C2B
HSPU
Single leg V-up, right
Single leg V-up, left

Fitness
AMRAP 15 min:
2-4-6-8-10-etc
Body row
Pike push up
Single leg V-up, right
Single leg V-up, left

THURSDAY

Performance
Every 5 minutes for 5 rounds:
15 box jump overs 24/20
12 power cleans 70/50
9 front squats 70/50
Max cal bike in remainder of the time

Fitness
Every 5 minutes for 5 rounds:
15 box jump overs 24/20
12 power cleans 70/50
9 front squats 70/50
Max cal bike in remainder of the time

FRIDAY

1RM Bench Press
1RM Weighted Chin Up

Superset, 5 rounds:
10 Floor Presses
10 Seal Rows

SATURDAY

AMRAP 30 min:
6 rounds of double DB complex*
800/650 m row

double DB complex =
2 devils press
4 thrusters
6 box step overs
2x22,5/15kg

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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