08.17.

08.17.

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  • Post last modified:2026.08.16.
  • Post category:program

WEEIGHTLIFTING

I. 15-10-5
ABWHEEL
TRX DELT FLY
SOTTS PRESS

II.
0-12′ 4X3 SNATCH @75%-80%
12′-24′ 4X 3 POS. CLEAN + 1 PUSH JERK @75% -80%

III. 4X3 BACK SQUAT

IV.IN 7′
3 SEATED BOX JUMP
12 BENT ROW

CROSSFIT

I. 10-8-6-4-2
WINDMILL
BAR SIT UP
ARCH ROCK

II. 5X5
PUSH PRESS
OH LUNGE

III. AMRAP 25′
TEAM OF 2

1000/900M SKIERG
50 CL&J
30 PULL-UP

LIGHT CROSSFIT

I. EMOMX20
ODD: 7 WBS
EVEN: 12 KB DEADLIFT HIGH PULL

II. 24X20/10SEC
1.: BIKE
2.: AIR SQUAT

TRX & KETTLEBELL

I.3X 40/20 SEC
TRX SIDE BEND
REV. KNEE PULL

II. IN 15′
10-1 DKB CLEAN
1-10 DKB GOBLET SQUAT

IN REM. TIME : MAX REP PUSH UP + H2H

III. IN 17′

12 TRX SQUAT JUMP
12 AM. SWING
12 TRX HIGH ROW
12 KB BENT ROW
1′ REST