07.04.

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  • Post last modified:2025.07.04.
  • Post category:program

CROSSFIT

I. 7 RFT
5 ABWHEEL
5-5 RUSSIAIN TWIST
5-5 WINDMILL

II. 7X2′
3 WEIGHTED PULL-UP
5 MED BALL HIGH THROW

III.5 RFT
400/350M ROW
15 OVERHEAD SQUAT 42,5/30KG

WEIGHTLIFTING

I. 30-20-10
TRX SIDE PULL

BALL K2H

II.4×90 SEC
3 MUSCLE CLEAN
4×90 SEC
3 POSITION POWER CLEAN
4×90 SEC
3 POSITION CLEAN HIGH PULL

III.EMOMX24
ODD: 2 CLEAN
EVEN: 1 JERK

IV. 3X3 BACK SQUAT

BOOST

I.3X8
T2B
TRX H2H

II.FOR TIME:
50-40-30-20-10
CAL ROW
CAL BIKE
DU’S

III. 10X10
CAL SKIERG
WBS