04.13.

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  • Post last modified:2026.04.12.
  • Post category:program

WEIGHTLIFTING

I. 10-8-6-4-2
SOTTS PRESS
TRX SIDE KNEE PULL

II. BLOCK POWER SNATCH
EMOMX24
A. 1 PLATE 8X1
B. 2 PLATES 8X1
C. 3 PLATES 8X1

III. AMRAP 12′
1 BEAR COMPLEX
2 BOX JUMP WITH BALL
1 BOX JUMP

CROSSFIT

I. 60-40-20 SEC (20 SEC REST)
RING HOLLOW HOLD
OA TRX ROLL-OUT

II. 7X3′
7 PULL-UP
7 CAL BIKE
7 POWER CLEAN&PUSH JERK

III. AMRAP 12′
2 BACK SQUAT
12 RING HIGH ROW
12 BODY SWING

LIGHT CROSSFIT

I. 5X8 PUSH PRESS
(CLIMBING)
II. AMRAP 14′
2-4-6…
CAL ROW
H2H WITH C2ROWER
1′ REST
3′ AMRAP MAX RUSSIAN SWING