09.22.

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  • Post last modified:2025.09.21.
  • Post category:program

LIGHT CF

I. 7X7 BENCH PRESS

II.5X3′
7 PRESS
7 DEADLIFT
7 ST. LEG RAISE
7 CAL SKIERG

CROSSFIT

I. AMRAP 4′
5 PLANK TO PUSH UP
7-7 SIDE PLANK ROT.

II.10X2′
6/4 ROPE PULL UP
6/4 STRICT HSPU

III. 4 RFT
400M ROW
15 AM. SWING
7 C2B PULL UP
(TC.:15′)

WEIGHTLIFTING

I. 3X7
TOES TO ROPE
WEIGHTED BOX REV. PLANK

II. IN 15′
BIG CLEAN COMPLEX
(3 POS. PCL + PP/ 3 POS. PCL + PJ/ 3 POS. PCL+SJ)

III. 9X90′
3X5 FRONT SQUAT
3×5 SNATCH DL
3X5 STRICT PRESS