06.01.

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  • Post last modified:2026.06.01.
  • Post category:program

CROSSFIT

I. EMOMX7
7 SEC L-SIT
20 SEC BAR SIT UP

II. 10X2′
5 BURPEE
5 PUSH PRESS
1 TEMPO FRONT SQUAT (10-9-1SEC)

III. EMOTMX20
1.: ROW
2.: KB SNATCH
3.: DIN. LUNGE
4.: PUSH UP
5.: REST

WEIGHTLIFTING

I. 15-10-5
WALL PRESS
TRX HIP SWING
CLOSE GRIP OHS
TOES TO RING

II. 3X10′
5-4-3-2-1-1-1…
A. HANG SNATCH (2.POS.)
B. HANG POWER CLEAN (2.POS.)
C. SPLIT JERK (FROM RACK)

III. 10X90 SEC
3 SNATCH HIGH PULL
7 BANDED R.SWING
3-3 SIDE SQUAT

LIGHT CROSSFIT

I. 5X3’/1’REST
100-200-300M… ROW
10-20-30… DB HANG CL&J
10-20-30… ABMAT SIT-UP

II. 10RFT
7 GOBLET SQUAT
7 PUSH UP