07.15.

07.15.

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  • Post last modified:2026.07.15.
  • Post category:program

LIGHT CROSSFIT

I. AMRAP 10′
50 JUMP ROPE
15-15 DB PUSH JERK
15 SEC RING SUPPORT

II. 2X7’/3’REST
TEAMS OF 2

A. MAX CAL. ROW
20M MED. BALL TIGER

B. MAX OVERHEAD SQUAT
20 K2H

LIGHT WEIGHTLIFTING

I. AMRAP 10′
1 POWER SNATCH
2 HANG POWER CLEAN
3 FRONT SQUAT

II. PUSH JERK WAVE
3X 5-4-3-2-1
6/4 CAL BIKE EACH SET

CROSSFIT

I. 30-20-10
TRX H2H
HOLLOW HOLD

II. IN 15′
12-9-7-5-3-1
DEADLIFT
BURPEE OVER THE BAR
STRICT PULL UP

III. AMRAP 15′
3 WALL CLIMBING
3 STRICT PRESS
3 BOX JUMP

TRX & KETTLEBELL

I. 12-10-8-6-4-2
TRX KNEE SIDE PULL
SIDE BENDS

II.EMOMX8
3-3 KB SNATCH
REST 3′
EMOMX8
3-3 KB CLEAN& PUSH PRESS

III.FT.:
30 TRX ROW KOMPLEX

30-20-10
R. SWING
SQUAT JUMP
Y-MOTION

30/27 CAL SKIERG

IV. AMRAP 6′
10-20-30M FARMER WALK
3 TRX BURPEE EACH ROUND