03.16.

03.16.

  • Post author:
  • Post last modified:2026.03.16.
  • Post category:program

CROSSFIT

I. 3 RFT
10-10 WINDMILL
10-10 SPRINTER SIT-UP

II. AMRAP 15′
7-5-3-1-1-1
FRONT SQUAT
WEIGHTED RING DIP

III. AMRAP 15′
15 M SLED PUSH
5-5 KB SNATCH (CLIMBING)

IV. EMOMX5
20 SEC HANDSTAND HOLD

WEIGHTLIFTING

I. 3 RFT
10 WALL PRESS
10 TRX PULL TO THE FACE
10 BANDED GOOD MORNING

II. 0-7′
2 HIGH HANG SNATCH
7′-14′
2 SNATCH BALANCE
14′-21′
1 SNATCH + 1 OVERHEAD SQUAT

III. AMRAP 12′
3 HIGH HANG CLEAN
3 JERK DRIVE
3 SQUAT BOX JUMP

IV. EMOMX5
30 SEC HEAVY FRONT RACK HOLD

LIGHT CROSSFIT

I. 10X1′
5 DEADLIFT
5 BURPEE OVER THE BAR

II. AMRAP 16′
10 K2H
10 MED.BALL CLEAN
10 KETTLEBELL SUMO DL HIGH PULL