08.21.

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  • Post last modified:2026.08.20.
  • Post category:program

CROSSFIT

I. 6X30/15 SEC
SPRINTER SIT UP
HANGING HOLLOW HOLD

II. 5X3′
1 ROPE CLIMBING
5 BACK SQUAT

III. 5X2’/1′
5 HANG POWER SNATCH
IN REM. TIME: MAX PUSH UP + BURPEE

IV. TEAMS OF 2
5K BIKE

LIGHT CROSSFIT

I. AMRAP 10′
2-4-6…
CAL ROW
K2H
BURPEE

II. 7 RFT
7 SUMO DEADLIFT HIGH PULL
10M WALKING LUNGE

III. TABATA
HANGING HOLLOW HOLD

WEIGHTLIFTING

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

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

III. 4X3 OVERHEAD SQUAT

IV.IN 7′
3 HURDLE JUMP
12 BANDED GOOD MORNING