09.11.

09.11.

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  • Post last modified:2026.09.10.
  • Post category:program

CROSSFIT

I. 6X40/20SEC
BALL SIT UP
HIP EXT. SHOULDER TOUCH
TRX HIP SWING

II. FT.:
10-20-30-40-50 AIR SQUAT
1-2-3-4-5 BAR MUSCLE UP

III. AMRAP 17′
TEAMS OF 2
3-6-9…
RING ROW
HANG POWER CLEAN (60/42,5KG)
CAL SKIERG

LIGHT CROSSFIT

I. EMOMX10
3 DUMBELL CLEAN

II. 4X AMRAP 3’/ 1′ REST
50 JUMP ROPE
15 KB SUMO DL HIGH PULL
15 SLAM BALL

WEIGHTLIFTING

I. 5′ AT RUNNING CLOCK
WALL PUSH UP HOLD
MAX REPS T2RING
WEIGHTED REV. PLANK

II. 3X3, 3X2, 3X1
A. SNATCH + SNATCH BALANCE
B. CLEAN + HANG POWER CLEAN

III. 6X2 BACK SQUAT

IV. EMOMX6
4 HURDLE JUMP

V. EMOMX6
3-3 HEAVY WINDMILL