11.21.

11.21.

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  • Post last modified:2025.11.20.
  • Post category:program

LIGHT WEIGHTLIFTING

I. 10X3 TALL SNATCH

II. EMOTMX21
1.: 5 JERK DRIVE + 1 PUSH JERK
2.: 3 TALL CLEAN
3.: 5 MED.BALL HIGH PASS

TALL SNATCH

TALL CLEAN

WIEGHTLIFTING

I. 3X10
SITTING GOOD MORNING
TRX H2H
BANDED SWING

II.
10X75 SEC
POWER SNATCH
10X75 SEC
CLEAN
10X75 SEC
PUSH JERK

III. AMRAP 10′
3 BROAD JUMP
3 BANDED OVERHEAD SQUAT

LIGHT CROSSFIT

I. 10X3 DDB THRUSTER

II. 4X 3’AMRAP /1′ REST
250/200M SKIERG
10 SQUAT JUMP
IN REM. TIME: BAR BENT ROW

CROSSFIT

I. 30-20-10
TRX BIKE
RING SPPORT
ONE LEGGED V-UPS

II. 20X 1’/15 SEC HOLD
SPRINT ROW
OVERHEAD PLATE HOLD

III. FT.:
10-1,9-2,8-3…1-10
DEADLIFT-HANDSTAND PUSH UP
(TC.:14′)