11.10.

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  • Post last modified:2025.11.10.
  • Post category:program

WEIGHTLIFTING

I. 6X50/10 SEC
BOX HIP EXT. HOLD
KNEE GLORIA
CLOSE GRIP OHS

II.
0-7′
1 HANG SNATCH
1 OVERHEAD SQUAT
7′-14′
3 MUSCLE SNATCH
3 SNATCH BALANCE
14′-21′
1 SNATCH
3 BACK SQUAT

III. AMRAP 15′
3 SLAM BALL + 3 HURDLE JUMP
5 HANG POWER CLEAN

CROSSFIT

I. 10X30/15 SEC
RING K2H
OE LEGGED V-UPS

II. AMRAP 9′
4/2 ROPE PULL UP
4/2 RING PULL UP
4/2 CHIN UP
8/6 BIKE (JUST LEG)

III. FT.:
TEAMS OF 2
100 BURPEE
100 CAL ROW
100 PUSH UP
100M MED BALL OVERHEAD LUNGE

(TC.:20′)

IV. 9-7-3-1
FRONT SQUAT

LIGHT CROSSFIT

I. 10X3 DDB PUSH JERK

II. AMRAP 17′
1:1 WORK:REST
7 BURPEE
7 WBS
7 DDB DEADLIFT