01.05.

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  • Post last modified:2026.01.05.
  • Post category:program

WEIGHTLIFTING

I. 3X10
WINDMILL
KNEE GLORIA
RING SUPPORT

II. AMRAP 12′
1 TALL SNATCH
1 SNATCH BALANCE
1 SNATCH GRIP PUSH JERK
1 OVERHEAD SQUAT

III. 10X2′
1 POWER CLEAN
1 CLEAN
3 SQUAT BOX JUMP

IV. 3X7
SIDE SQUAT
ZERCHER SQUAT

CROSSFIT

I. 16×20/10 SEC
HOLLOW ROCK
HIP EXT. HOLD

II.EMOMX20
3 POWER CLEAN
5 PUSH UP
7 AIR SQUAT

III. FT.:
1200/1100M BIKE
100 AM.SWING
1200/1100M BIKE

LIGHT CROSSFIT

I. 10X7-7
OA KETTLEBELL SWING
PUSH UP


II. EMOMX16
3 BURPEE
3-3 LUNGE
3 KB CLEAN & PRESS