09.08.

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  • Post last modified:2025.09.08.
  • Post category:program

WEIGHTLIFTING

I. 3-6-9-12
ABWHEEL
WINDMILL
TRX SIDE KNEE PULL

II. 9×2′
BLOCK POWER SNATCH
3×3
3×2
3×1

III. 9×2′
1 BLOCK CLEAN
2 SQUAT BOX JUMP
9 BAR JUMP

IV. 3×5 BACK SQUAT

CROSSFIT

I. 5′ AMRAP
10-10 BAR OBILQUE TWIST
10 TRY Y-MOTION
5 INV. BURPEE

II. 12X90 SEC
3-3 KB MILITARY PRESS
6 RUSSIAN SWING
9 AIR SQUAT

III. FT.:
800/700M BIKE
40 BURPEE
20 PULL UP
10 WALL CLIMBING
20 DB CLEAN&JERK
40 M WALKING LUNGE WITH DB
800/700M SKIERG

LIGHT CROSSFIT

I. 5×5 FRONT SQUAT

II. AMRAP 19′ 1:1
5 AIR SQUAT
10 DB CLEAN&PRESS
10 RING ROW
5-5 DB PUSH UP PULL-THROUGH