November 2017 - Crossfit Vastberaden Amsterdam : Crossfit Vastberaden Amsterdam

Donderdag 30 november 2017

20 minute EMOM Even: 15 calories Assault Bike Odd: 1 legless rope climb

Dinsdag 28 november 2017

3 rounds for time 70 double unders 50 wall balls 9/6 30 sumo deadlift high pulls 45/30

Maandag 27 november 2017

9 minute AMRAP 7 ring dips 5 burpee pull ups

Zaterdag 25 november 2017

In teams of two 3 rounds for time 30 thrusters 50/35 30 chest to bar pull ups

Vrijdag 24 november 2017

20 minute EMOM Even: 20 cal row Odd: 1 round of cindy

Donderdag 23 november 2017

12 minute AMRAP 4-8-12-16-20-…. Hang power clean 52,5/35 Shoulder to overhead 52,5/30 bar facing burpee

5 rounds for time 20 meter single arm overhead walking lunge 40 meter single arm overhead carry 60 meter single arm farmer carry 800 meter run Use a dumbbell or a kettlebell. Use the same weight for all movements.

Dinsdag 21 november 2017

Deadlift 10-8-6-4-2

Maandag 20 november 2017

5 rounds for time 15 box jump overs 24/20 12 toes to bar 9 power snatches 60/40

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