03.30.

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  • Post last modified:2026.03.29.
  • Post category:program

WEIGHTLIFTING

I. 3X1’/15 SEC
WEIGHTED PLANK
WEIGHTED REV. PLANK
30-30 SEC DB EXT. ROT

II. SNATCH WAVE
IN 17′
3-2-1
3-2-1
3-2-1

III. IN 15′
GO TO HEAVY

A.1 POWER CLEAN + 3 PUSH JERK
B.3 CLEAN + 1 PUSH JERK

3X
10 BENT ROW
5 BOX JUMP + HALF SQUAT LANDING

CROSSFIT

I. 3RFT
7 ABWHEEL
14 TRX DELT. FLY
14 GOOD MORNING

II. 8X2′
3 ZOMBIE SQUAT
3 CHIN UP

III. AMRAP 16′
21-15-9
HANDSTAND PUSH UP
BURPEE BROAD JUMP (METER)

LIGHT CROSSFIT

I. FT.:
100 DKB CLEAN
IN EVERY MIN:
5/3 PUSH UP

II. 2 RFT
30 RING DIP
30 BOX STEP UP OVER
15-15 LUNGE