04.20.

04.20.

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  • Post last modified:2026.04.20.
  • Post category:program

CROSSFIT

I. 15-10-5
ABWHEEL
ST. LEG RAISE TO CANDLE

II. AMRAP 15′
2 MUSCLE UP/ 6 RING DIP
2 BACK SQUAT (AT 80-90%)
10 M HS WALK/ 10 WALL CLIMBING
+ 1 MUSCLE UP EACH SET

III. 5X2’/1’REST
10X10 M SHUTTLE RUN
10 CLEAN & JERK
IN REM. TIME: MAX LATERAL BURPEE OVER THE BAR

WEIGHTLIFTING

I. 3X12
TRX I-MOTION
BAR OBLIQUE TWIST
WALL PRESS

II. A. 6X2′
2 SNATCH
B. 6X2′
2 CLEAN
C. 6X2′
2 SPLIT JERK

III. EMOMX12
ODD: 3 BOX JUMP
EVEN: 3 FRONT SQUAT

LIGHT CROSSFIT

I. EMOMX12
12 WBS + BURPEE

II. AMRAP 17′
8 GOBLET SQUAT
8 AM.SWING
1′ PLANK