06.08.

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  • Post last modified:2026.06.08.
  • Post category:program

WEIGHTLIFTING

I. 12X40 SEC
1.: 5 T2RING
2.: 5-5 KB CROSS PULL
3.: 5-5 DB EXT. ROT.

II. EMOMX3
3 POS. SNATCH
EMOMX10
1 SNATCH @ 70-80%

III. IN 10′
GO TO 3 RM TNG POWER CLEAN

IV. AMRAP 14′
1 SPLIT JERK
1 SPLIT JERK BTN
3 SEATED BOX JUMP
3 WEIGHTED PULL UP

CROSSFIT

I. AMRAP 5′
3-6-9…
V-UPS
SLAM BALL

II.
A.:EMOMX7 3-5 HANDSTAND PUSH UP
B.:EMOMX7 17/14 CAL ROW

III. 12-1
DDB BENCH PRESS
DKB DEADLIFT
HANG CLEAN 42,5/30 KG

(TC. 20′)

LIGHT CROSSFIT

I. 5X20/20SEC
KNEE ROT.
SPRINTER SIT UP

II. 7X150SEC
5-7 REPS
BOX STEP UP
BOX DIP
GOBLET SQUAT
BOX PUSH UP

III. 5 MIN MAX CAL SKIERG