02.23.

02.23.

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  • Post last modified:2026.02.23.
  • Post category:program

WEIGHTLIFTING

I. 3X12
BAR GOOD MORNING
BAR OBLIQUE TWIST
TRX HIP SWING

II.
A.AMRAP 12′
3 POWER SNATCH (LIGHT)
1 POWER SNATCH (HEAVY)
2′ REST
B.AMRAP 12′
3 CLEAN (LIGHT)
1 CLEAN (HEAVY)

III. IN 12′
9-7-5-3-1
UNBROKEN PUSH JERK
2 SQUAT JERK EACH ROUND
2 BURPEE

IV. EMOMX5
15 BANDED RUSSIAN SWING

CROSSFIT

I. EMOMX7
3 T2B
5-5 SPRINTER SIT UP

II. 10X2′
1 THRUSTER
2 PUSH PRESS
3 WEIGHTED PULL UP

III. AMRAP 7′
10 PULL UP
10 DEADLIFT
10 CAL SKIERG
REST 3′
AMRAP 7′
10 PUSH UP
10 DEADLIFT
10 CAL BIKE

LIGHT CROSSFIT

I. 8X90 SEC
1 BEAR COMPLEX

II. 6X150/30 SEC
1-2-3…
RUSSIAN SWING
SQUAT JUMP
ABMAT SIT UP