03.23.

03.23.

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  • Post last modified:2026.03.23.
  • Post category:program

WEIGHTLIFTING

I. 2×20
GOOD MORNING
BANDED RUSSIAN SWING
WINDMILL (10-10)

II. TNG SNATCH
1X5 @50%
3X3 @60-70%
3X2 @70-80%
3X1 @80-90%

III. TNG POWER CLEAN
1X5 @50%
3X3 @60-70%
3X2 @70-80%
3X1 @80-90%

IV. 6X
2 BACK SQUAT @ 80%
5 MED BALL HIGH PASS

CROSSFIT

I. 6′ LADDER
2-4-6 SEC…
RING SUPPORT
HANGING HOLLOW HOLD
ARCH HOLD

II. 6X2′
FT.:
10 AIR SQUAT
5-5 KB SNATCH
10 PLATE SIT UP

III. EMOMX32
1.: MAX CAL SKIERG
2.: MAX CAL BIKE
3.: MAX HANDSTAND PUSH UP
4.: REST

LIGHT CROSSFIT

I. 10-1
SINGLE ARM SWING
REN. ROW

II. 3X AMRAP 4’/2′ REST
10 SLAM BALL
10 K2H
10-10 BACK LUNGE W. S.BALL