06.22.

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  • Post last modified:2026.06.22.
  • Post category:program

WEIGHTLIFTING

I. 2X30
HIP EXT. SHOULDER TOUCH
WALL PRESS
BAR OBLIQUE TWIST

II. 12X90 SEC
1 BLOCK POWER SNATCH + 1 BLOCK SNATCH

III. IN 12′
3 POS. CLEAN HIGH PULL
3 POS. POWER CLEAN

IV. IN 12′
3 SPLIT JERK FROM RACK
12 BAR JUMP

CROSSFIT

I. AMRAP 5′
5 SEC L-SIT
7 PUSH UP TO BACK BRIDGE
9-9 SIDE PLANK ROT.

II. 10X90
1-1 KB PUSH PRESS
2-2 KB SNATCH
3-3 KB GOBLET SQUAT

III. TEAMS OF 2
3 RFT
30 WBS
15 WALL CLIMBING
50 CAL BIKE

3 RFT
30 AM. SWING
30 TRX ATOMIC PUSH UP
50 CAL SKIERG

LIGHT CROSSFIT

I. EMOMX10
3 BODY SWING
2 T2B
1 KIP. PULL-UP

II.AMRAP 7′
1-2-3…
SKIERG
KB CLEAN

REST 2′

AMRAP 7′
1-2-3…
HR PUSH UP
KB GLORIA