09.19.

09.19.

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  • Post last modified:2025.09.19.
  • Post category:program

LIGHT WEIGHTLIFTING

I. 10×2 CLEAN

II. AMRAP 20′
3 BOX JUMP
6 POWER CLEAN
9 ATOMIC PUSH UP
12 BANDED GOOD MORNING

WEIGHTLIFTING

I. 90-60-30 SEC
L-SIT
RUSSIAN TWIST
TRX BODY SWING

II. 7×2′
2 POWER SNATCH + 1 HANG SNATCH
7X2′
2 PUSH JERK + 1 SNATCH BALANCE

III.AMRAP 20′
1 HIGH HANG CLEAN
3 POS CL. DEADLIFT (3 SEC HOLD)
5 SIT BOX JUMP

CROSSFIT

I. 3 RFT
10-10 BAR OBLIQUE TWIST
10-10 TRX SIDE KNEE PULL
5-5 WINDMILL

II. AMRAP 14′
3-3 DB SNATCH
3 WEIGHTED PUSH UP

III. FT.
10-20-30-40-50
DB CL&J
RING ROW
BACK SQUAT (20/15KG)

(TC. 18′)

IV. TABATA ROW

GOAL: 60/40 CAL

LIGHT CROSSFIT

I. 10×2-5 TOES TO BAR

II. AMRAP 21′
I GO YOU GO

2 GOBLET SQUAT
2 PUSH PRESS
2×15 M SHUTTLE RUN
2 SIT PULL UP

+1 REP EACH ROUND