03.27.

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  • Post last modified:2026.03.26.
  • Post category:program

WEIGHTLIFTING

I. 4×10
TRX HIP SWING
WALL PRESS
PLANK TO PUSH UP

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

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

IV. 6X
2 FRONT SQUAT @ 80%
5 BOX JUMP

CROSSFIT

I. 21-15-9
BALL RUSSIAN TWIST
ST. LEG RAISE TO CANDLE

II. AMRAP 15′
3 WEIGHTED PULL UP
6-6 PISTOL
9 WBS

III. AMRAP 15′
1-2-3…
DEADLIFT 100/70KG
BURPEE PULL-UP
DKB/DDB THRUSTER

LIGHT CROSSFIT

I. 10X90
3 HANG POWER CLEAN
5 PLANK TO PUSH UP

II. IN 18′
1:1 WORK:REST
30M SLED SPRINT
30M BACK PEDAL
12-12 SIDE SLAM