09.26.

  • Post author:
  • Post last modified:2025.09.26.
  • Post category:program

LIGHT WEIGHTLIFTING

I. 10×3 SNATCH BALANCE

II. 10X2′
5 BOX JUMP
5 HANG POWER SNATCH
5 SNATCH GRIP PUSH JERK

WEIGHTLIFTING

I.3x40SEC/20SEC
HANGING HOLLOW HOLD
OHS DOWN POS. HOLD
ARCH HOLD

II.IN 15′
3 POS. POWER SNATCH
3 POS. SNATCH

III. 12×90 SEC
3×5 HEAVING SNATCH BALANCE
3×5 OVERHEAD SQUAT
3×5 MUSCLE SNATCH
3×5 WIEGHTED PULL UP

CROSSFIT

I. 3 RFT
5 ABWHEEL
5-5 TGU TO HIGH BRIDGE

II. AMRAP 15′
3 POWER CLEAN + PUSH JERK
5-5 BULGARIAN SPLIT SQUAT
12/9 CAL SKIERG

III. EMOMX20
ODD.: 10 DEADLIFT
EVEN.: 10 BURPEE

LIGHT CROSSFIT

I. 10X5 WALL BALL SHOT

II. AMRAP 15′
I GO YOU GO


200/150M ROW
4 BURPEE
8 DKB DEADLIFT
20 M FARMER WALK