12.01.

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  • Post last modified:2025.11.30.
  • Post category:program

WEIGHTLIFTING

I. 3X15
TRX H2H
PALLOFF PRESS (10-10)
SIDE ROT.

II.A.
10X2′
1 BLOCK POWER SNATCH
1 BLOCK SNATCH

B.
5X5
SNATCH HIGH PULL
WEIGHTED PULL UP

III. AMRAP 10′
3 HURDLE JUMP
6 ZERCHER SQUAT

CROSSFIT

I.AMRAP 5′
T2B UNBROKEN LADDER
1-2-3…

II. 3X15
UNBROKEN AM.SWING
UNBROKEN DDB PUSH PRESS

III.6 RFT
24 AIR SQUAT
24 PUSH UP
24 LUNGE
400M ROW

LIGHT CROSSFIT

I.10X3-3
GOOD MORNING
PUSH PRESS (BTN)

II. EMOTMX18
ODD: 10-15 RING ROW
EVEN: 10-15 BOX DIP