05.15.

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  • Post last modified:2026.05.12.
  • Post category:program

LIGHT CROSSFIT

I. 12RFT
3 HANG POWER CLEAN
6 PUSH UP
9 AIR SQUAT

II. EMOMX8
ODD: 7-7 DB SNATCH
EVEN: 7-7 DIN. LUNGE

CROSSFIT

I.5 RFT
7-7 WINDMILL
7 HOLLOW ROCK
7 TRX DELT. FLY

II. 3X10 SUMO DEADLIFT

III. 3RFT
30/26 CAL BIKE
10 BAR MUSCLE UP
15M WALKING LUNGE WITH DDB

WEIGHTLIFTING

I.3X8
HEAVING SNATCH BALANCE
PALLOF PRESS
WALL PRESS

II. 0-17′
1 POWER SNATCH
2 SEATED BOX JUMP
25 DU’S

17′-34′
1 POWER CLEAN & JERK
3-3 BULGARIAN SPLIT SQUAT
10 SLAM BALL

III. 6X5
OHS/FRONT SQUAT/BACK SQUAT @80-85%