11.07.

11.07.

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  • Post last modified:2025.11.06.
  • Post category:program

LIGHT WEIGHTLIFTING

I.7X3 SPLIT JERK

II. EMOTMX18
1.: 3 POS. POWER CLEAN
2.: 3 JERK DRIVE + 1 PUSH JERK
3.: 3 SLAM BALL + 3 BROAD JUMP

WEIGHTLIFTING

I. 2X25
TRX HIP SWING
HIP EXT. SHOULDER TOUCH

II. 5X2′
1 POWER CLEAN + 1 1/2 FRONT SQUAT
10X2′
1 BLOCK CLEAN + 1 PUSH JERK

III. AMRAP 15′
3 POS. POWER SNATCH
3 SQUAT BOX JUMP
20 SEC BANDED SPRINT

LIGHT CROSSFIT

I. 8X3-3
BULGARIAN SPLIT SQUAT
BOX STEP UP

II.EMOTMX18
1.: 15 DDB BENCH PRESS
2.: 15/40 SEC AIR SQUAT
3.: 15 KB CLEAN

CROSSFIT

I. 4X7
ABWHEEL
TRX ATOMIC PUSH UP

II. EMOMX10
3 DEF.HANDSTAND PUSH UP

III. FT.
30 HEAVY POWER CLEAN

IV. EMOMX10
1 ROPE CLIMBING