05.20.

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  • Post last modified:2026.05.18.
  • Post category:program

LIGHT CROSSFIT

I. 10RFT
200/150M ROW
8 SUMO DEADLIFT HIGH PULL (42,5/30KG)
16 K2H

II. EMOMX10
5 BACK THRUSTER

III. EMOMX5
14-17 BURPEE

LIGHT WEIGHTLIFTING

I. EMOTMX15
1.: 10 GOOD MORNING
2.: 3 HANG POWER SNATCH
3.: 3 SNATCH BALANCE

II. EMOMX8
1 FRONT SQUAT – 8 PUSH JERK
2-6
.
.
.
8-1

(SAME WEIGHT)

CROSSFIT

I. FT.
30 ABMAT SIT UP
3 ROPE CLIMBING
20 ABMAT SIT UP
2 ROPE CLIMBING
10 ABMAT SIT UP
1 ROPE CLIMBING

II. 10X2′
3-3 OVERHEAD LUNGE (CLIMBING)
6/3 RING PUSH UP

III. FT.
600M FARMER WALK (2×24/16KG)
30 BURPEE
30 JUMPING SQUAT