10.06.

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  • Post last modified:2025.10.05.
  • Post category:program

LIGHT CROSSFIT

I. 10X4 SUMO DEADLIFT HIGH PULL

II. EMOMx16
3 JUMPING PULL UP
6 BANDED PUSH UP
9 AIR SQUAT

CROSSFIT

I. 4×12
SIDE PLANK ROT.
HOLLOW ROCK

II. 0-8′
9-7-5 BANDED PRESS
8′-16′
9-7-5 ZERCHER SQUAT

III. AMRAP 15′
400M ROW
21 AM.SWING
12 PULL UP

IV. 5X30/30 SEC
HEADSTAND HOLD

WEIGHTLIFTING

I. FT.:
10-8-6-4-2
BAR SIT UP
TRX H2H
WALL PRESS

II. EMOTMX21
1.: 1 CLEAN + 1 PUSH JERK
2.: 2 POWER CLEAN
3.: 3 CLEAN HIGH PULL

III.
0-7′ 1 1/2 FRONT SQUAT
7′-14′ 3 BOX JUMP, 9 BENT ROW