09.01.

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  • Post last modified:2025.08.31.
  • Post category:program

WEIGHTLIFTING

I. 3X45/15 SEC
REV. WEIGHTED PLANK
REV. TRX KNEE PULL
BANDED GOOD MORNING

II.
A.6×2′
4 POWER SNATCH
B.6×2′
4 CLEAN
C.6×2′
2 PUSH JERK
2 SPLIT JERK
D.6×2′
4 FRONT SQUAT

CROSSFIT

I. 12 RFT
5 ST. LEG RAISE
3-3 KNEE ROT.

II. EMOMX14
ODD: 2 WEIGHTED PULL UP
EVEN: 7 BURPEE 7 AMSWING

III.
A. AMRAP 7′
5 BACK SQUAT
500M BIKE

REST 3′

B. AMRAP 7′
10 SUMO DEADLIFT
300M SKIERG

LIGHT CROSSFIT

I. 5X8 PRESS

II. 6X30/30 SEC
HALF KNEE PRESS
TRX HIGH ROW
LUNGE
PLANK