07.11.

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  • Post last modified:2025.07.06.
  • Post category:program

CROSSFIT

I. EMOMx6
1.: 45 SEC WALL PUSH UP HOLD
2.: 45 SEC HANGING HOLLOW HOLD
3.: SPRINTER SIT-UP

II.12x90SEC
1,5 FRONT SQUAT

III. 12 RFT
7 BURPEE
7 HANDSTAND PUSH UP
7 PULL UP
7 AM. SWING (28/20KG)

WEIGHTLIFTING

I. 5×10
KETTLEBELL GLORIA (10-10)
BANDED GOOD MORNING

II. AMRAP 20′
1 DEADLIFT
1 HANG POWER CLEAN
1 PUSH JERK
(GO TO HEAVY 1 UNBROKEN)

III.120 SUM REP FOR TIME
20/20 SEC
HANG POWER SNATCH (30/20KG)

IV. 3×5 BACK SQUAT (SAME WEIGHT)

BOOST

I. FOR TIME:
100M DDB OH CARRY
10x10M SHUTTLE RUN
50-50 TRX BIKE

II. EMOMx16
CAL ROW
M:2-4-6-8-10-12-14-16-18-14-12-10-8-6-4-2
W:2-4-6-8-10-12-8-6-4-2-4-6-8-10-8-6

III. 5RFT
30 CAL SKI
30 R.SWING (16/12KG)