12.05.

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  • Post last modified:2025.12.05.
  • Post category:program

WEIGHTLIFTING

I. 3X15
TRX REV. KNEE PULL
BAR GOOD MORNING
BANDED RUSSIAN SWING

II.A.
10X2′
1 BLOCK POWER CLEAN
1 BLOCK CLEAN

B.
6X3
CLEAN HIGH PULL
WEIGHTED RING DIP

III. AMRAP 10′
5 SITTING BOX JUMP
10 KB DEADLIFT JUMP

CROSSFIT

I. AMRAP 5′
5 SEC HANGING L-SIT
5 K2H WITH BALL
10 PLATE DOUBLE TOUCH

II.
AMRAP 12′
LADDER
1-2-3…
BAR MUSCLE UP
DB OHS (EACH ARM)

III.
AMRAP 28′
5 CAL SKIERG
5 PCL&PUSH JERK
(+5REP EACH ROUND)
1-1 TGU

LIGHT CROSSFIT

I.
8X90 SEC
5 SIT PRESS + 3 DEVIL PRESS
II. 2X
AMRAP 6′
5 BOX JUMP
5-5 BOX STEP UP
10 PVC BAR OVERHEAD SQUAT
2’REST