01.12.

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

WEIGHTLIFTING

I. 3X
1′ WALL PUSH UP HOLD
30 SEC RING SUPPORT

II. EMOMX16
2 HANG POWER SNATCH

III. 7X3′
3 OVERHEAD SQUAT
6 MED BALL CLEAN
9 BANDED RUSSIAN SWING

CROSSFIT

I. 30-20-10
PLATE SIT UP (PLATE OVERHEAD HOLD)
SLAM BALL

II.AMRAP 20′
5 BACK THRUSTER (CLIMBING)
12/10 CAL SKIERG

III.EMOMX18
1.: 5 RING DIP
2.: 5 RUSSIAN SWING(28/20) + 3 BURPEE + 5 RUSSIAN SWING(28/20)