08.22.

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  • Post last modified:2025.08.16.
  • Post category:program

WEIGHTLIFTING

I. 3X30/10 SEC
HANGING HOLLOW HOLD
ARCH ROCK
SNATCH GRIP BACK THRUSTER

II. 0-7′
2 SNATCH
7′-14′
2 CLEAN
14′-21′
2 SPLIT JERK

III.
EMOTMX10
ODD: 3 JERK DRIVE
EVEN: 3 BACK SQUAT

CROSSFIT

I. 12×20/10 SEC
PLATE SIT-UP
RUSSIAN TWIST WITH PLATE
PLANK TO PUSH UP

II.A.
5X2′
15/10 PULL-UP
(EVERY STOP: 3-3 DIN.LUNGE)
B.
FOR TIME:
TEAMS OF 2
100 CLEAN & JERK (60/40KG)
100 BURPEE OVER THE BAR

III.100 TRX HIGH ROW

BOOST

I. 5 RFT
15 SEC L-SIT
30M DDB FARMER CARRY
10 PUSH UP TO BACK BRIDGE

II. 3 RFT
800/700M SKIERG
50 DU’S/2′ AMRAP

III.
6×3′
25/20 CAL ROW/BIKE/BURPEE PULL UP (15/12 REP)