08.15.

  • Post author:
  • Post last modified:2025.08.10.
  • Post category:program

CROSSFIT

I. 3RFT
21 TRX HIP SWING
15 RUSSIAN TWIST
9 T2B

II. 10X2′
5/3 PULL UP
5/3 HANDSTAND PUSH-UP
5 MED BALL CLEAN

III. 7RFT
2′ WORK 1’REST
30 BURPEE/ 30 HEAVY AM. SWING

WEIGHTLIFTING

I.3X60/10SEC
PALLOF PRESS
HEAVING SNATCH BALANCE
BAR SIT UP

II.8X90 SEC
1 SNATCH + 6-5-4-3-2-1-1-1 SNATCH GRIP PUSH JERK

III. AMRAP 17′
1 BOX JUMP (SITTING POS.)
1 POWER CLEAN
1 THRUSTER

BOOST

I. 20′ BIKE
IN EVERY MIN: 5 T2B

II.INTERVALL ROW
5X
30 SEC @20
30 SEC @24
30 SEC @28
30 SEC @32
60 SEC REST

III. AMRAP 14′
10 JUMP ROPE
5 CAL SKIERG
3 WBS
20 JUMP ROPE
10 CAL SKIERG
6 WBS