12.22.

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  • Post last modified:2025.12.22.
  • Post category:program

WEIGHTLIFTING

I. 10-8-6-4-2
BAR OBLIQUE TWIST
BAR HOLLOW ROCK
SOTTS PRESS

II.AMRAP 15′
1 POWER SNATCH
2 POWER CLEAN
3 OHS
(CLIMBING)

III. AMRAP 15′
1 CLEAN & 2 JERK
10 CAL SKIERG

IV. AMRAP 10′
12 BANDED SWING
12 BROAD JUMP (2/1,5M)
6-6 SIDE SQUAT

CROSSFIT

I.FT.:
25 ABMAT SIT UP
25 BALL RUSSIAN TWIST
25 TRX HIP SWING

II.FT.:
TEAMS OF 2
80 CAL BIKE
120 DB SNATCH
60 CAL BIKE
100 DB SNATCH
40 CAL BIKE
80 DB SNATCH

III.
4X4′
10 POWER CLEAN (UNBROKEN)
10 BURPEE
1′ PLANK

LIGHT CROSSFIT

I. 10X
5 T2B + 5 WEIGHTED PUSH UP

II. 10-1
KB SUMO DL HIGH PULL
RING ROW
BACK LUNGE