12.19.

12.19.

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  • Post last modified:2025.12.19.
  • Post category:program

CROSSFIT

I. 7-1,6-2,5-3…1-7
ABWHEEL-T2R

II. 10X2′
3 BANDED STRICT PRESS
10-10 OA RUSSIAN SWING

III. EMOMX8
3/2 CAL ROW +3 EACH MIN.

IV. EMOMX8
4/3 SKIERG
4 KB THRUSTER

V. EMOMX8
8 SIT PULL-UP
6-6 MUSCLE SNATCH

WEIGHTLIFTING

I. 30-20-10
PVC SHOULDER CIRCLE
SPRINTER SIT UP
TRX I-PULL

II. 7X2′
4 LIGHT HANG CLEAN
1 HEAVY HANG CLEAN (CLIMBING)

III. EMOTM X 12
1.: 2 SNATCH BALANCE
2.: 2 BACK THRUSTER
3.: 2 BACK PUSH JERK

IV. IN 12′
1 HEAVY POWER SNATCH
3 HURDLE JUMP
5 SQUAT JUMP SLAM

LIGHT WEIGHTLIFTING

I. EMOMX15
2 GROUND TO OVERHEAD

II. 30X20/10
SIDE SQUAT
SNATCH BALANCE + HEAVING SNATCH BALANCE
DKB BENT ROW

LIGHT CROSSFIT

I. 10X90 SEC 7 SUMO DEADLIFT + 2 DEVIL PRESS
II. 8X2′
10X10M SHUTTLE RUN
8-8 HNAG DB SNATCH
4 GOBLET SQUAT