10.20.

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Post author:Ati
Post last modified:2025.10.19.
Post category:program

LIGHT CROSSFIT

I. 10X3 THRUSTER

II.
3X
3 DDB POWER CLEAN
6 PUSH UP
9 AIR SQUAT

15/12 CAL SKIERG

2X
3-6-9

15/12 CAL SKIERG

1X
3-6-9

15/12 CAL SKIERG

CROSSFIT

I.AMRAP 7′
5-5 TGU TO HIGH BRIDGE
10-10 WINDMILL
10 SEC HANGING L-SIT

II. 10X2′
5 BACK SQUAT
5 PUSH PRESS WITH DDB.
(CLIMBING)

III. AMRAP 20′
5 HANDSTAND PUSH UP
10-10 DUMBELL HANG SNATCH
14 BOX STEP UP

WEIGHTLIFTING

I. IN 6′ WITH RUNNING CLOCK
5 HEAVING SNATCH BALANCE
5 GOOD MORNING
10 TRX H2H

II. IN 22′
5X5 BANDED OHS
5X5 HANG SNATCH
5X5 SNATCH GRIP PUSH JERK

III. 7×2″
1 CLEAN&JERK @ 80%
3×1 SIT BROAD JUMP+ 1 BOX JUMP

LIGHT CROSSFIT

I. 10X3 THRUSTER

II. 3X3 DDB POWER CLEAN6 PUSH UP9 AIR SQUAT

15/12 CAL SKIERG

2X3-6-9

15/12 CAL SKIERG

1X3-6-9

15/12 CAL SKIERG

CROSSFIT

I.AMRAP 7′5-5 TGU TO HIGH BRIDGE10-10 WINDMILL10 SEC HANGING L-SIT

II. 10X2′ 5 BACK SQUAT 5 PUSH PRESS WITH DDB.(CLIMBING)

III. AMRAP 20′5 HANDSTAND PUSH UP10-10 DUMBELL HANG SNATCH14 BOX STEP UP

WEIGHTLIFTING

I. IN 6′ WITH RUNNING CLOCK5 HEAVING SNATCH BALANCE5 GOOD MORNING 10 TRX H2H

II. IN 22′5X5 BANDED OHS5X5 HANG SNATCH5X5 SNATCH GRIP PUSH JERK

III. 7×2″1 CLEAN&JERK @ 80%3×1 SIT BROAD JUMP+ 1 BOX JUMP

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II.
3X
3 DDB POWER CLEAN
6 PUSH UP
9 AIR SQUAT

2X
3-6-9

1X
3-6-9

I.AMRAP 7′
5-5 TGU TO HIGH BRIDGE
10-10 WINDMILL
10 SEC HANGING L-SIT

II. 10X2′
5 BACK SQUAT
5 PUSH PRESS WITH DDB.
(CLIMBING)

III. AMRAP 20′
5 HANDSTAND PUSH UP
10-10 DUMBELL HANG SNATCH
14 BOX STEP UP

I. IN 6′ WITH RUNNING CLOCK
5 HEAVING SNATCH BALANCE
5 GOOD MORNING
10 TRX H2H

II. IN 22′
5X5 BANDED OHS
5X5 HANG SNATCH
5X5 SNATCH GRIP PUSH JERK

III. 7×2″
1 CLEAN&JERK @ 80%
3×1 SIT BROAD JUMP+ 1 BOX JUMP

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