09.05.

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  • Post last modified:2025.09.05.
  • Post category:program

WEIGHTLIFTING

I. 20 BOX HIP EXT. SHOULDER TOUCH
10-10 TRX STANDING HIP DROP
II.
A. 6×2′
2 SNATCH
B. 6×2′
2 POWER CLEAN
C. 6×2′
2 SQUAT JERK
D. 6X2′
2 OVERHEAD SQUAT

LIGHT WEIGHTLIFTING

I. 15×5
HANG POWER CLEAN
II.
EMOMx21
1.: 3 CLEAN PULL
2.: 9 DDB BENT ROW
3.: 3 HANG POWER CLEAN + FRONT SQUAT

CROSSFIT

I. 3 RFT
20 M BEAR MOTION
15/2X7 UB. T2B

II.5 RFT
1 ROPE CLIMBING
5-5 DB SNATCH

III.4 RFT
20/17 CAL ROW
12 BENT ROW
6 HIGH MED BALL PASS

IV. 4RFT 

12 FRONT SQUAT 

6 FRONT BIKE

LIGHT CROSSFIT

I. 5X10 DEADLIFT

II. 500-400-300-200-100 M ROW
7-7 OA KB DEADLIFT
7 PUSH UP
7 SIT PULL UP