05.22.

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

WEIGHTLIFTING

I. 7 RFT
7 BAR SIT UP
7-7
DB EXT. ROT.

II. AMRAP 15′
CLEAN WAVE
3-2-1
3-2-1
3-2-1

III.AMRAP 15′
4 UNBROKEN POWER SNATCH
4 SQUAT BOX JUMP

IV. 6X2 ZERCHER @80-85%

CROSSFIT

I.2X15
ST. LEG RAISE TO CANDLE
RUSSIAN TWIST WITH BALL (10/6KG EACH SIDE)

II. AMRAP 14″
3 RING DIP WITHOUT WEIGHT
6 DDB PUSH JERK (CLIMBING)

III. 4-3-2-1 MIN. WITH RUNNING CLOCK
BIKE
ROW
BENCH PRESS @30%