01.09.

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  • Post last modified:2026.01.09.
  • Post category:program

CROSSFIT

I. FT.:
10-8-6-4-2
SPRINTER SIT UP
ST. LEG RAISE TO CANDLE

II. 7X2′
7 HANDSTAND PUSH UP
7-7 BULGARIAN SPLIT SQUAT

III. AMRAP 21′
600-400-200M
ROW
SKI
BIKE
(12 DDB PUSH PRESS+6 BURPEE EACH ROUND)(9X)

LIGHT CROSSFIT

I. 7X2′
7 DEADLIFT

II. AMRAP 16′
7 SITTING PULL UP
7 ATOMIC PUSH UP
7-7 GLORIA

LIGHT WEIGHTLIFTING

I. 20X30 SEC
1 SNATCH (SAME WEIGHT)

II. EMOMX16
ODD: 3 POS. POWER CLEAN
EVEN: 1 THRUSTER + 1 FRONT SQUAT PUSH JERK + 1 FRONT SQUAT SPLIT JERK

WEIGHTLIFTING

I. 3X10
HEAVING SNATCH BALANCE
TRX Y-MOTION
WEIGHTED SIDE PLANK ROT.

II. AMRAP 12′
1 MUSCLE CLEAN
1 TALL CLEAN
1 PUSH JERK
1 SQUAT JERK

III. 10X2′
1 POWER SNATCH
1 SNATCH
3 BROAD JUMP

IV. 3X7
BULGARIAN SPLIT SQUAT
WEIGHTED BOX DIP
WEIGHTED BOX STEP UP