01.19.

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

WEIGHTLIFTING

I. 3X12
TRX Y-MOTION
ARCH ROCK
GOOD MORNING

II.
5X2′
3 CLEAN @75%

5X2′
3 PUSH JERK @75%

III.
AMRAP 15′
5 BOX JUMP
5 POWER SNATCH
5 DDB BENCH PRESS

CROSSFIT

I. 12X 20/10 SEC
ODD: SPRINTER SIT UP
EVEN: T2B

II. AMRAP 14′
MAX DB SNATCH (20/15K)
IN EVERY STOP:
4 BURPEE PULL UP

III. 10 RFT
7/5 CAL SKIERG
12 SLAM BALL