10.17.

10.17.

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

LIGHT WEIGHTLIFTING

I. EMOTMx14
ODD: 2 LOW HANG POWER SNATCH
EVEN: 2 LOW HANG POWER CLEAN

II. EMOTMX16
1.: 25 SEC BANDED RUSSIAN SWING
2.: 25 SEC PUSH JERK
3.: 25 SEC FRONT SQUAT
4.: 25 SEC BANDED JUMP

WEIGHTLIFTING

I. AMRAP 6′
30 SEC WALL PUSH UP HOLD
10 TOES TO RING

II. 10X2′
2 BLOCK POWER CLEAN
3 BROAD JUMP

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

LIGHT CROSSFIT

I. 10X4-4 BENT ROW VAR.

II. FT.:
10-1,9-2,8-3…1-10
STRICT PRESS
GOBLET SQUAT

500M/450M ROW

10-1,9-2…1-10
SLAM BALL
TRX ROW

CROSSFIT

I.3X1:30/30 SEC REST
RUSSIAN TWIST
OBLIQUE BAR TWIST
TRX REV. KNEE PULL

II. 10×2′ ‘LADDER’
DEADLIFT
HSPU
BURPEE

III. AMRAP 12′
75 HANG POWER SNATCH
50 PUSH JERK
25 OVERHEAD SQUAT