09.04.

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

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

CROSSFIT

I. EMOMX6
ODD: 20 ABMAT SIT UP
EVEN: PLANK TO PUSH UP

II. AMRAP 10′
3 ROPE CLIMBING
6 BAR MUSCLE UP

III. 10X90SEC
2 BOX SQUAT

IV. AMRAP 10′
21 AIR SQUAT
12 CAL SKIERG
21 SLAM BALL