07.28.

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  • Post last modified:2025.07.27.
  • Post category:program

WEIGHTLIFTING

I. 12X30/15 SEC
SIDE PLANK HOLD R/L
RUSSIAN TWIST
GOOD MORNING

II. 7X2′
4 CLEAN (LIGHT,SAME)
1 CLEAN (CLIMBING)

III. 7X2′
1 SNATCH GRIP PUSH JERK
1 OVERHEAD SQUAT

IV. AMRAP 10′
2 SQUAT BOX JUMP
12 BAR SQUAT JUMP

CROSSFIT

I. FT.:
3-6-9-12-15
ABWHEEL
TRX Y-MOTION

II.IN 17′
10,7,5,5,5
DEADLIFT
BACK SQUAT
PUSH PRESS

III.AMRAP 17′
17 RING PUSH UP
17 KIP.PULL UP
17 AIR SQUAT
17 ABMAT SIT UP