07.22.

07.22.

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  • Post last modified:2026.07.21.
  • Post category:program

LIGHT CROSSFIT

I. FT.:
30-20-10
AM. SWING
BACK SQUAT
PULL-UP
(CLIMBING)

II. FT.:
2000/1800M ROW
20 BURPEE OVER THE BAR
40 POWER CLEAN & PUSH PRESS
200 JUMP ROPE

LIGHT WEIGHTLIFTING

I. 7X90 SEC
3 MUSCLE SNATCH
3 WEIGHTED PULL UP

II. 5-4-3-2-1
TNG CLEAN
TNG PUSH JERK
TNG DEADLIFT

CROSSFIT

I. AMRAP 7′
10-20-30…
ABMAT SIT UP
SWIMMING (SEC.)

II. 8X 2’/1′
10-10 DB SNATCH
MAX. AIR SQUAT

III. EMOMX12
10 SUM. REP.
RING DIP + BURPEE

TRX & KETTLEBELL

I.
20X5 SEC TRX H2H
30 KB SIT UP

II. FT.:
100 KB SNATCH
2′ REST
50 ATOMIC PUSH UP
2′ REST
25 TRX SQUAT JUMP

III. AMRAP 9′
5-10-15…
FOR. LUNGE WITH ROLL OUT
TRX HIGH ROW
KB CLEAN & PRESS

BOOST

I. 3X30/15SEC
PALLOF PRESS
SPRINTER SIT UP
TRX Y MOTION

II. 12X90SEC
250M ROW

III. 12X60/30
7/6 CAL SKIERG
MAX DEVIL PRESS

IV. TEAMS OF 2
100 BACK SQUAT (30/20 KG)
100 CAL BIKE