08.10.

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  • Post last modified:2026.08.10.
  • Post category:program

WEIGHTLIFTING

I. 3X12
GOOD MORNING
PUSH UP TO BACK BRIDGE
TRX HIP SWING

II.9X90SEC
3X3
3X2
3X1

A. POWER SNATCH
B. CLEAN & JERK

III. AMRAP 12′
2 OVERHEAD SQUAT
2 BOX JUMP

CROSSFIT

I. 21-15-9
RUSSIAN TWIST
TRX ROLL OUT

II.7X2′
3 RING PULL UP
3 T2B
3 RING DIP
3 BURPEE BROAD JUMP

III. AMRAP 17′
RIGHT-LEFT
10 DB OVERHEAD LUNGE
10 DB PUSH PRESS
10 OA R. SWING
1K BIKE EACH ROUND

IV. 1’/1′ AMRAP (III.)

 

 

LIGHT CROSSFIT

I. EMOMX10
4-4 KB THRUSTER

II.IN 13′
7X7
AM. SWING
SUMO DL HIGH PULL
LUNGE (7-7)

IN REM. TIME:
MAX CAL BIKE