10.03.

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

CROSSFIT

I. 10-8-6-4-2
ABWHEEL
TOES TO RING

II. 10X2:30
1 ROPE CLIMBING
2 WALL CLIMBING
5-5 KB SNATCH

III.4X3′
500M ROW + 10 DU’S

LIGHT CROSSFIT

I. 10X5 PUSH PRESS

II.6X 2’AMRAP/1’REST
5M WALKING LUNGE
5M TIGER MOTION
5 BOX STEP UP

+5 EACH SET

WEIGHTLIFTING

I. 3×20
PLATE LEG RAISES
SITTING GOOD MORNING

II.
7×2′
3 SNATCH
30 DU’S

2′ REST

7X2′
3 POWER CLEAN
3 WEIGHTED PULL UP

2′ REST

7X2′
3 SPLIT JERK
3 FRONT SQUAT

LIGHT WEIGHTLIFTING

I. 10X3 SPLIT JERK

II. AMRAP 16′
10 BANDED JUMP
5-5 TRX SIDE SQUAT
10 BAR GOOD MORNING
10 TRX HIP SWING

1′ REST EACH ROUND