03.06.

  • Post author:
  • Post last modified:2026.03.05.
  • Post category:program

LIGHT CROSSFIT

I. 10X1′
5 BOX DIP
3-3 BOX STEP UP (WEIGHTED)

II. 10X2′
ODD: 90 SEC MAX METER ROW
EVEN: 60 SEC KB CLUSTER

WEIGHTLIFTING

I. 3RFT
10 SPANISH SQUAT
10-10 DB EXTERNAL ROT.

II. 3X3, 3X2, 3X1
HANG CLEAN

III. 5X5 SQUAT JERK

IV. 7X2′
3 HANG POWER SNATCH
5 SITTING BROAD JUMP W. SLAM BALL PASS

CROSSFIT

I. AMRAP 7′
15 DU’S
10 V-UPS

II. IN 20′
FT.
30 HEAVY POWER CLEAN & PUSH JERK
30 STRICT PULL UP

III. FT.
20-18-16…2
10M SHUTTLE RUN
KB SNATCH