12.08.

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  • Post last modified:2025.12.08.
  • Post category:program

WEIGHTLIFTING

I. 20-15-10-5 SEC
TOES TO RING
CLOSE GRIP OHS
SIT PRESS
TRX ROL OUT

II.5-4-3-2-1-1-1
0-9′ : POWER SNATCH
9-18′ : CLEAN
18-27′ : SPLIT JERK

III.
6X
3 BACK SQUAT
3 BROAD JUMP

CROSSFIT

I. 10RFT
7-7 SIDE PLANK ROT.
7 TRX KNEE PULL

II. 3 RFT
500/400M BIKE (JUST LEG)
10 MUSCLE UP / 10 RING DIP-10 PULL UP
15-15 DB SNATCH

TC.:15′

III. AMRAP 10′
3-6-9…
DEVIL PRESS
DIN.LUNGE EACH LEG
PUSH JERK

LIGHT CROSSFIT

I.AMRAP 10′
7 BENCH PRESS
7 JUMPING PULL UP
7-7 WEIGHTED LUNGE

II.
7X2’/1′ REST
7 AM. SWING
7 SQUAT JUMP
7-7 BENT ROW
7 V-UPS