09.12.

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

CROSSFIT

I. 5RFT
20 DU’S
15 TRX H2H

II. EMOMx30
ODD: 3 OHS + 3-3 DUMBELL SNATCH
EVEN: 3 BACK THRUSTER + 6 AM. SWING

III. AMRAP 7′
10-8-6-4-2
BIKE
BURPEE
10-8-6-4-2
SKI
SQUAT JUMP
10-8-6-4-2
ROW
CLAP PUSH UP

LIGHT CROSSFIT

I.5×5 THRUSTER

II. 32X20/10 SEC (8 ROUND)
DOUBLE DUMBELL CLEAN
SIT PULL UP
JUMPING JACK
JUMP ROPE

WEIGHTLIFTING

I. 4X10
GOOD MORNING
TOES TO RING
RING SUPPORT

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

III. 9×90 SEC
1 BLOCK SNATCH
2 BOX JUMP
3 SOTTS PRESS

IV. 3×5 BACK SQUAT

LIGHT WEIGHTLIFTING

I. 7×5 HANG POWER SNATCH

II.EMOMx18
1.: 5 SNATCH PULL
2.: 3 HEAVING SNATCH BALANCE
3.: 3 FRONT SQUAT