04.24.

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  • Post last modified:2026.04.23.
  • Post category:program

WEIGHTLIFTING

I. 3X45/15 SEC
DB EXT. ROT.
BANDED HIGH PULL
TRX HIP SWING

II. A. 6X2′
1 POWER SNATCH + 1 SNATCH
B. 6X2′
1 POWER CLEAN + 1 CLEAN
C. 6X2′
1 PUSH JERK + 1 SPLIT JERK

III. EMOMX12
ODD: 12 BAR JUMP
EVEN: 5 ZERCHER SQUAT

CROSSFIT

I. 10 RFT
5 SEC L-SIT
7 GOOD MORNING

II.IN 10′
100 DU’S
20 T2B
MAX DEF. HANDSTAND PUSH UP

III. 3RFT
800M RUN
10 CLEAN & JERK 75/50 KG
(TC: 20′)

LIGHT CROSSFIT

I.EMOMX12
2 BEAR COMPLEX
(POWER CLEAN,FRONT SQUAT,PUSH JERK,BACK SQUAT,BACK PUSH JERK)


II.3X4’/2′
12 K2H WITH BALL
12-12 OA RUSSIAN SWING
6-6 DIN LUNGE