10.27.

10.27.

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  • Post last modified:2025.10.27.
  • Post category:program

WEIGHTLIFTING

I. 3X10
WINDMILL
ST. LEG RAISE TO CANDLE

II. 14X90 SEC
7X2 ZOMBIE SQUAT
7X3 BANDD STRICT PRESS

III. 7X3′
1 POWER SNATCH
1 POWER CLEAN & PUSH JERK
1 SNATCH
1 CLEAN & JERK

IV. EMOTMx10
ODD: 5 CLEAN HIGH PULL
EVEN: 10 SQUAT JUMP W. BAR

CROSSFIT

I. 3X10
SIDE PLANK ROT.
PUSH UP TO BACK BRIDGE

II. 0-10′
FT.: 3 ROPE CLIMBING, 60 HEAVY KB AM. SWING
10′-20′
FT.: 30/24 PULL UP, 60 DEADLIFT
20′-30′
15 WALL CLIMBING, 60 CAL SKIERG

III.
EMOTMX7
A. 50 DU’S
B. 20 BURPEE
C. 50 SEC HANGING HOLLOW HOLD
D. 15/12 CAL BIKE

LIGHT CROSSFIT

I. 7X5 DEADLIFT

II.IN 16′
12-10-8-6-4-2
2′ REST
2-4-6-8-10-12

DDB SNATCH
BIKE
K2H
SLAM BALL