12.12.

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  • Post last modified:2025.12.09.
  • Post category:program

LIGHT CROSSFIT

I. 10X 3-6 T2B
II. AMRAP 18′
20/18 CAL ROW
7 BACK SQUAT (CLIMBING)
7 RING ROW

CROSSFIT

I. 5RFT
3 T2B WITH BALL
9-9 SIDE KNEE PULL
II.
A. EMOMX7
5/3 C2B PULL-UP
B. EMOMX5
15 BURPEE
5 AIR SQUAT

III.IN 14′
12-1
HANDSTAND PUSH UP
CAL SKIERG

IN REM. TIME:
MAX METER TIGER MOTION

LIGHT WEIGHTLIFTING

I.EMOTMX14
ODD: 2 SNATCH BALANCE
EVEN: 2 SQUAT JERK

II.AMRAP 14′
1-2-3…
DEADLIFT
HANG POWER CLEAN
JERK DRIVE
PUSH JERK

WEIGHTLIFTING

I. 3RFT
15 BANDED GOOD MORNING
1-1BAR TGU WITH PRESS

II.5-4-3-2-1-1-1
0-9′ : SNATCH
9-18′ : POWER CLEAN
18-27′ : PUSH JERK

III.
6X
3 OVERHEAD SQUAT
1 BROAD JUMP + 1 BOX JUMP