03.09.

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  • Post last modified:2026.03.08.
  • Post category:program

WEIGHTLIFTING

I. 3X10
DB EXT. ROT.
WALL PRESS
SITTING GOOD MORNING

II. 5,3,7X1 (2X9X90 SEC)
A. BLOCK POWER SNATCH
B. BLOCK CLEAN

III. AMRAP 15′
1 PUSH PRESS + 1 PUSH JERK + 1 SPLIT JERK
3 BOX JUMP

CROSSFIT

I. 10 RFT
4 ABWHEEL
4 V-UPS
4 HIP EXT. SHOULDER TOUCH

II.IN 17′
3 RFT
500M RUN
15 OVERHEAD SQUAT

IN REM. TIME: FIND YOUR 1 RM OHS

III. AMRAP 17′
15M SLED PUSH
7 T2B
7 BURPEE

LIGHT CROSSFIT

I. EMOMX14
3 HANG POWER CLEAN
3 FRONT SQUAT
3 PUSH PRESS

II.AMRAP 14′
1000/900M BIKE
20 SLAM BALL