10.24.

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  • Post last modified:2025.10.20.
  • Post category:program

LIGHT WEIGHTLIFITNG

I. 10X3 PUSH JERK/ SQUAT JERK

II. EMOMx16
3 POWER CLEAN
3 FRONT SQUAT
3 PUSH JERK

WEIGHTLIFTING

I. AMRAP 5′
1-2-3…
V-UPS (1-2 LEG)
SIDE PLANK ROT.
SLAM BALL

II.
0-7′ 1 THRUSTER + 1 FRONT SQUAT
7-14′ 3 HANG CLEAN
14-21′ 1 POWER CLEAN + 3 PUSH JERK

III. 7X2′
1 SNATCH @80%
3 HURDLE JUMP

LIGHT CROSSFIT

I. 10X
3-3 BULGARIAN SPLIT SQUAT
3 BOX DIP

II. 5X
2′ WORK /1′ REST
10 CAL BIKE
5 SIT PULL UP
10 KB CLEAN & JERK

CROSSFIT

I. 4X
10-10 OBLIQUE TWIST
5-5 ONE LEGGED T2B

II. EMOTMX16
ODD: 30 DU’S
EVEN: 9/7 HANDSTAND PUSH UP

III. EMOTMX16
ODD: 6-6 DB CL&J
EVEN: 6 BURPEE PULL UP