10.13.

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  • Post last modified:2025.10.13.
  • Post category:program

WEIGHTLIFTING

I. 3RFT
1-1 BAR TGU
10 ABWHEEL

II. 10X2′
2 BLOCK POWER SNATCH
2 SQUAT BOX JUMP

III.EMOMX15
1 BLOCK CLEAN >80% OF 1 RM

CROSSFIT

I. FT.: 30-20-10
TRX HIP SWING
KNEE ROT.

II. 5X2′
5 FRONT SQUAT

III. FT.:
20-10 WBS-AM.SWING

10-20 WBS-AM.SWING

20-10 PULL UP-OH. BACK LUNGE

10-20 PULL UP-OH. BACK LUNGE

III. 5×10 M OH WALKING LUNGE

IV.6×20/20 SEC
MAX DU’

LIGHT CROSSFIT

I. 7X7 PUSH PRESS

II. FT.
21-15-9 CAL ROW
15-9-21 DDB HANGCLEAN & PRESS
9-21-15 K2H