12.10.

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

LIGHT CROSSFIT

I. 10X45 SEC
3 CHIN UP


II. 10X2′
200/150M ROW
10 KNEE PULL
10 DKB DEADLIFT

CROSSFIT

I. 2X8X25/5 SEC
A.: DU’S
B.: HANGING HOLLOW HOLD

II. IN 7′
3 HANG POWER SNATCH
6 DDB BENCH PRESS

III. 10 RFT
7 HANG POWER SNATCH
7 BURPEE
7 SUMO DL HIGH PULL WITH KB.

PRO CROSSFIT

I. AMRAP 6′
5-10-15-20…
CROSS JUMP ROPE
BAR HOLLOW ROCK
II. EMOMX7
1 WEIGHTED ROPE CLIMB

III. EMOTMX28
1.: 10X10M RUN + MAX POWER CLEAN
2.: 5 BOX JUMP + MAX PUSH JERK
3.: 20 DU’S + MAX THRUSTER
4.: REST