11.03.

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  • Post last modified:2025.11.03.
  • Post category:program

CROSSFIT

I. AMRAP 7′
4 T2B
6 V-UPS
8-8 RUSSIAN TWIST

II. 0-10′
AMRRAP
3-6-9…
RING DIP
CAL BIKE

10-20′
AMRAP
3 WALL CLIMBING
3 FRONT SQUAT (FROM THE GROUND)


III. 7X 1’/1′
1 ROPE CLIMING
MAX CAL ROW

WEIGHTLIFTING

I. 20-5, 15-10, 10-15, 5-20
TRX DELTOID FLY
SIDE SLAM

II. 5X2′
1 SNATCH BAL + 2 OVERHEAD SQUAT
10X2′
1 BLOCK SNATCH + 1 SNATCH GRIP PUSH JERK

III. AMRAP 15′
1 BEAR COMPLEX
3-3 SIDE SQUAT
12-12 BENT ROW

LIGHT CROSSFIT

I. 7X5 HANG POWER SNATCH

II. IN 15′
I GO YOU GO
5 BURPEE
10 PUSH PRESS
5-5 LUNGE