11.05.

11.05.

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  • Post last modified:2025.11.04.
  • Post category:program

LIGHT CROSSFIT

I. 10X5-5 HANG POWER CLEAN & PRESS

II. 4X3’/1′
50 JUMP ROPE
15 AIR SQUAT
15 HIGH ROW

CROSSFIT

I. 3×12
TRX H2H
BAR SIT-UP

II.
3X10 SIT GOOD MORNING
3X7 BACK THRUSTER
3X5 DDB CLEAN & PUSH PRESS

III.
EMOTMX18
1.: 9 WBS
2.: 9 SUMO DL HIGH PULL
3.: 9-9 DIN. LUNGE

PRO CROSSFIT

I. AMRAP 7′
1-1 BAR TGU
10 CROSS JUMP ROPE

II. 5-4-3-2-1-2-3-4-5
SNATCH
DEVIL PRESS
L-PULL UP

III. 5X TABATA 1′ REST EACH SET
A. BIKE
B. DU’S

BOOST

I.FT.:
10-1
TRX I-MOTION
BANDED GOOD MORNING

II. FT.:
1500M ROW
60 SPRINTER SIT UP
1000M ROW
40 K2H
500M ROW
20 ABWHEEL/TRX ROLL OUT
250M ROW
10 ST. LEG RAISE TO CANDLE

III. 5X4’/1′
10X10M SHUTTLE RUN
15/12 CAL ROW
10-10 DB SNATCH