06.19.

06.19.

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  • Post last modified:2026.06.18.
  • Post category:program

WEIGHTLIFTING

I. 10-8-6-4-2
TRX DELT. FLY
DB EXT. ROT.
SPRINTER SIT UP

II. IN 15′
1 CLEAN HIGH PULL
1 CLEAN
1 FRONT SQUAT

III. EMOMX20
1.: 1 TALL SNATCH
2.: 5 HANG POWER SNATCH
3.: 3 SNATCH BALANCE
4.: 3 BOX JUMP

CROSSFIT

I. 20-15-10-5
PLATE SIT UP
RING HOLLOW HOLD

II. FT.:
30 BURPEE OVER THE BAR
40 CAL ROW
30 DEADLIFT (120/80KG)
40 CAL ROW
30 BURPEE OVER THE BAR

III.FT.:
100 KB SNATCH
IN EVERY STOP: 5 CAL SKIERG
100 BACK SQUAT (20/15KG)

LIGHT CROSSFIT

I. AMRAP 10′
15/12 CAL ROW
15-15 DB HCL&J
15 TRX HIP SWING

II. EMOMX16
ODD: 12 SEATED PULL UP
EVEN: 12-16 SQUAT JUMP