11.14.

11.14.

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  • Post last modified:2025.11.14.
  • Post category:program

LIGHT WEIGHTLIFTING

I. 3 POS. POWER CLEAN

II. AMRAP 17′
1:1 WORK:REST


10 PVC OHS
10 HANG POWER SNATCH
10 BACK THRUSTER

WEIGHTLIFTING

I. EMOMX6
1.: 12 SOTTS PRESS
2.: 12 ABWHEEL
3.: 12 TRX Y-MOTION

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

III. AMRAP 15′
10 BAR JUMP
5 HANG POWER SNATCH

LIGHT CROSSFIT

I. 10X
8 SUMO DEADLIFT
5 BURPEE

II. AMRAP 16′
3 ROPE CLIMBING LEG KEY
10-10 DB SNATCH
10 RING ROW

CROSSFIT

I. AMRAP 5′
8-8 SIDE SLAM
8-8 WINDMILL
8 SHOULDER MOB. WITH PLATE

II.IN 20′
3 RFT
400M SKIERG
21 AM.SWING (24/16 KG)
12 PULL-UP

IN REM. TIME
1 OVERHEAD SQUAT (CLIMBING)

III. IN 11′
10-1-10
THRUSTER (42,5/30KG)
HR PUSH UP
RING SUPPORT FOR SEC.