07.31.

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  • Post last modified:2026.07.29.
  • Post category:program

WEIGHTLIFTING

I. 3X15
TRX PLANK PUSH
PLATE RAISE TO OH
SIDE PLANK ROT.

II. A. EMOMX19
POWER SNATCH PYRAMID
B. EMOMX19
CLEAN PYRAMID

III. AMRAP 7′
4 HURDLE JUMP
3 PUSH JERK

CROSSFIT

I. 10-20-30 SEC
SPRINTER SIT-UP
PALLOF PRESS

II.4X3’/1′
3 ROPE CLIMBING
6 WALL CLIMBING
IN REM. TIME: MAX REP SLAM BALL

III. AMRAP 12′
1-2-3…
POWER CLEAN
RING PUSH UP

IV. 5X5 DEADLIFT

.

LIGHT CROSSFIT

I. 10X3-3 LUNGE + PRESS

II.2X8’AMRAP
2′ REST
250/200M ROW
5-5 DB HANG CLEAN
20M BURPEE BROAD JUMP