09.03.

  • Post author:
  • Post last modified:2026.09.03.
  • Post category:program

CROSSFIT

I. 21-15-9
HOLLOW ROCK
RUSSIAN TWIST

II. FT.:
20-18-16-…2
BOX STEP UP
DB PCL & PRESS
PLATE GLORIA

III. AMRAP 11′
3 THRUSTER
30 DU’S

WEIGHTLIFTING

I. 2X
1′ BAR SIT UP
1′ TRX HIP SWING

II. 0-5′
10X1 @50%
5-10′
7X1 @70%
10-15′
3X1 @90%

A. POWER SNATCH
B. POWER CLEAN

III. 5X3
5 SPLIT JERK
5 MED.BALL HIGH PASS