07.24.

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  • Post last modified:2026.07.24.
  • Post category:program

WEIGHTLIFTING

I. 3X20/20SEC
DB EXT. ROT.
SEATED GOOD MORNING
PUSH UP TO BACK BRIDGE

II. IN 21′
6X2
A. HIGH HANG CLEAN
B. HANG CLEAN
C. LOW HANG CLEAN

III. A.6X90′
2 HANG POWER SNATCH

B. 6X2′
6-5-4-3-2-1
PUSH JERK
SEATED BOX JUMP

CROSSFIT

I. 5-5 TGU BACK BRIDGE
10-10 WINDMILL
15 WALL PRESS
1′ WEIGHTED REV. PLANK

II.
EMOMX7
3-5 RING PULL UP
REST 2′
EMOMX7
1-3 DEF. HANDSTAND PUSH UP

III. AMRAP 16′
50 KB SNATCH
15 PULL UP
30 PUSH UP
45 AIR SQUAT

LIGHT CROSSFIT

I. 1 BACK THRUSTER + 2 BACK SQUAT

II. 10-60 SEC
1:1 WORK:REST
RING SUPPORT
FARMER CARRY
TIGER WALK
HOLLOW HOLD

III. AMRAP 6′
MAX CAL BIKE