01.02.

01.02.

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  • Post last modified:2026.01.02.
  • Post category:program

CROSSFIT

I. FT.:
50 ABMAT SIT UP
50 DU’S/150 JUMP ROPE
25 TRX REV. KNEE PULL

II. FT. :
3 ROPE CLIMBING
30 HANDSTAND PUSH-UP
2 ROPE CLIMBING
20 HANDSTAND PUSH-UP
1 ROPE CLIMBING
10 HANDSTAND PUSH-UP

III. AMRAP 14′
3 DDB CLUSTER (CLIMBING)
9 SUMO DEADLIFT 60/40KG

 

IV. EMOMX10

50 SEC LIGHT ROW

10 SEC SPRINT ROW 

LIGHT CROSSFIT

I. 10X5-5-5 BACK LUNGE- WBS
II. 8X1’/1′ ROW/PLANK

LIGHT WEIGHTLIFTING

I. EMOMX18
ODD: 3 POS. SNATCH
EVEN: 2 SNATCH HIGH PULL + 12 BENT ROW

II. AMRAP 12′
5-5 SIDE SLAM
10 BALL HOLLOW ROCK
5 CLOSE GRIP OHS
5 SOTTS PRESS

WEIGHTLIFTING

I. 2X1′ BOX HIP EXT. HOLD
2X1′ SIDE PLANK

II. 10X90 SEC
2 TNG  CLEAN&JERK

III. 10X2′
2 TNG POWER SNATCH + 1 OVERHEAD SQUAT
5 HURDLE JUMP