06.12.

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

CROSSFIT

I. 10-1
HOLLOW ROCK
WEIGHTED SIT UP

II. 5 RFT
90M SLED PUSH
21 AM. SWING
12 PULL UP

III. 6X
2 BACK SQUAT
12 BENT ROW
(CLIMBING)

WEIGHTLIFTING

I. 12X40 SEC
1.: 5 T2B WITH BALL OR STRICT
2.: 10 SNATCH BALANCE
3.: 3-3 WINDMILL

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

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

IV. AMRAP 14′
1 SQUAT JERK
1 PUSH JERK BTN
3 HURDLE JUMP
3 CHIN UP

LIGHT CROSSFIT

I. 9X90 SEC
5 SUMO DEADLIFT
5 RENEGADE ROW

II. AMRAP 10′
7-7 SIDE SLAM
7-7 DB PUSH JERK