12.15.

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  • Post last modified:2025.12.14.
  • Post category:program

WEIGHTLIFTING

I. 30-20-10
RUSSIAN TWIST
HOLLOW ROCK
TRX FACE PULL

II. 7X2′
4 LIGHT HANG SNATCH
1 HEAVY HANG SNATCH (CLIMBING)

III. EMOTM X 12
1.: 2 OVERHEAD SQUAT
2.: 4 FRONT SQUAT
3.: 6 BACK SQUAT

IV. IN 12′
1 HEAVY POWER CLEAN
3 SQUAT BOX JUMP
5 HIGH BALL PASS

LIGHT CROSSFIT

I. 10X3 PULL UP

II.3X
AMRAP 5′
7 MED.BALL CLEAN
7 SLAM BALL
7 SEC HANGING L-SIT
7 THRUSTER

1′ REST

CROSSFIT

I. 5 RFT
3 STRICT T2B
6 TRY Y-MOTION
9-9 RUSSIAN TWIST

II. 6X3′
3 PUSH PRESS
3-3 OH LUNGE

III. IN 21′
TEAMS OF 2
150 WBS
150 PULL UP
150 DEADLIFT (50/30 KG)

IN REM. TIME:
MAX METER BIKE