09.15.

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  • Post last modified:2025.09.15.
  • Post category:program

WEIGHTLIFTING

I. 21-15-9
HIP EXT. PVC BAR PRESS
SPRINTER SIT UP
BANDED KB SWING

II. 7×2′
2 POWER CLEAN + 1 HANG CLEAN
7X2′
2 JERK DRIVE+ 1 SPLIT JERK

III.AMRAP 20′
1 HIGH HANG SNATCH
3 POS SN. DEADLIFT (3 SEC HOLD)
4 HURDLE JUMP
8 CAL HEAVY SKIERG

CROSSFIT

I.3X30/15 SEC
PLATE SQUAT & PRESS
SPRINTER SIT UP
REVERSE PUSH UP HOLD W. PLATE

II. 5×2′
7 ZERCHER SQUAT
7 SUMO DL HIGH PULL

III. 15×70 SEC /40 SEC’REST
ALT. SKIERG
DB PUSH PRESS
TRX OL BACK LUNGE

LIGHT CROSSFIT

I.10×5-5 DUMBELL CLEAN

II. 4×3’/1′
5-5 LUNGE
5-5 HALF KNEE PRESS
10 TRX HIGH ROW
10 SLAM BALL