03.13.

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  • Post last modified:2026.03.10.
  • Post category:program

CROSSFIT

I. 3RFT
21 TRX HIP SWING
21 BALL RUSSIAN TWIST

II.EMOMX20
ODD: 5 WALL CLIMBING / 3X1 WC+ST. HSPU
EVEN: 12/10 PULL UP

III. FT.:
1600M RUN
30 THRUSTER
30 HR PUSH UP

LIGHT CROSSFIT

I. 8X90 SEC
1 ROPE CLIMBING
30 JUMP ROPE

II. 5X3′
12/10 CAL SKIERG
12 AM. SWING

WEIGHTLIFTING

I. 3X10
PVC PIPE CIRCLE
HEAVING SNATCH BALANCE
TRX SIDE KNEE PULL

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

III. AMRAP 15′
1 FRONT SQUAT + 1 THRUSTER + 1 PUSH JERK
10 BAR JUMP