08.19.

08.19.

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  • Post last modified:2026.08.18.
  • Post category:program

LIGHT CROSSFIT

I. EMOMX7
3 T2B
7 HIP EXT. ST.

II. 5X3′
5 FRONT SQUAT
10/7 SKIERG

III. 100 BANDED ROW
10 BURPEE IN EVERY STOP

LIGHT WEIGHTLIFTING

I.10X
3 SNATCH BALANCE
3 BOX JUMP

II. IN 10′
1 HIGH HANG POWER CLEAN
1 PUSH JERK
1 SPLIT JERK

CROSSFIT

I. AMRAP 6′
3-6-9…
RUSSIAN TWIST
HOLLOW ROCK
PVC CIRCLE

II. EMOMX16
ODD: 3 WEIGHTED PULL UP
EVEN: 3 POWER CLEAN

III. AMRAP 16′
2
2-4
2-4-6…
DB SNATCH (EACH SIDE)
MED.BALL CLEAN
STAND BIKE

TRX & KETTLEBELL

I. FT.:
30 ROLL OUT PUSH UP
30 TRX HIP SWING
30 GLORIA

II. EMOMX21
1.: 14 PISTOL
2.: 7-7 KB SNATCH
3.: 14 TRX DELT.FLY

III. 2X
5′ AMRAP 2’REST
A.
5 DKB SWING
5 DKB PUSH PRESS
5 DKB BENT ROW

B.
10-10 LUNGE ROLL OUT
10-10 OA ROW

IV. TABATA SKIERG