09.29.

  • Post author:
  • Post last modified:2025.09.26.
  • Post category:program

WEIGHTLIFTING

I. 3X40/20 SEC
PALLOFF PRESS
BILATERAL FRONT RACK MARCH WITH 2 KB
PLATE SIT UP TWIST

II. AMRAP 14′
3 POWER SNATCH
9 CAL ROW @24 SPM

2′ REST

AMRAP 14′
3 CLEAN
9 CAL SKIERG @34 SPM

2′ REST

AMRAP 14′
3 PUSH JERK
9 CAL BIKE @300/250 WATTS

CROSSFIT

I. 60-40-20
TRX BIKE
ABMAT SIT UP

II.IN 15′
5-4-3-2-1
FRONT SQUAT

III.
FT.:
35/30 PULL UP
600M RUN
30 DKB THRUSTER
600M RUN
30 DKB RUSSIAN SWING
600M RUN
35/30 PULL UP

LIGHT CROSSFIT

I. 10X30/30 SEC DOUBLE UNDER

II. EMOTMX16
1.: 45 SEC JUMP ROPE
2.: 45 SEC AIR SQUAT
3.: 45 SEC KB SUMO DEADLIFT HIGH PULL
4.: 45 SEC SKIERG