08.14.

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  • Post last modified:2026.08.13.
  • Post category:program

WEIGHTLIFTING

I. 3X12
DB EXT. ROT.
WINDMILL (12-12)
BANDED SWING

II.9X90SEC
3X3
3X2
3X1

A. SNATCH
B. POWER CLEAN & PUSH JERK

III. AMRAP 12′
4 BACK SQUAT
2 SQUAT BOX JUMP

LIGHT CROSSFIT

I. 8X3 BACK SQUAT

II. 8 RFT
9/7 CAL BIKE
12 AM. SWING
15 DDB PUSH PRESS
1′ REST

CROSSFIT

I. 2X1’/15SEC
ABWHEEL
TRX Y-MOTION

II.3X 4′ AMRAP 2′ REST
A.
21/18 CAL ROW
15 THRUSTER
MAX BURPEE OVER THE BAR
B.
21 THRUSTER
15 BURPEE OVER THE BAR
MAX CAL ROW
C.
21 BURPEE OVER THE BAR
15/12 CAL ROW
MAX THRUSTER

III. 5X5
DEADLIFT
WEIGHTED PULL UP