04.17.

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  • Post last modified:2026.04.17.
  • Post category:program

WEIGHTLIFTING

I. 3X10
GOOD MORNING
EXT. ROT.
SIDE PLANK ROT.

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

III. AMRAP 12′
3 POS SNATCH
5 HURDLE JUMP

CROSSFIT

I. 21-15-9
TRX H2H
HOLLOW ROCK

II. AMRAP 15′
400 M RUN
15 OVERHEAD SQUAT 30/20 KG
REST 2′
IN 6′
1RM OVERHEAD SQUAT

III. FT.
30-20-10
CAL ROW
BENCH PRESS 50/35KG
AM.SWING 24/16KG

LIGHT CROSSFIT

I. FT.
50 TRX KNEE PULL
50 RUSSIAN TWIST WITH SLAM BALL
50 AIR SQUAT

II. 15X1′
3 DDB POWER CLEAN
6 PUSH UP
9 DDB DEADLIFT