06.24.

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  • Post last modified:2026.06.24.
  • Post category:program

LIGHT WEIGHTLIFTING

I. 10 RFT
4 BANDED STRICT PRESS
8 HANG POWER CLEAN

II. AMRAP 14′
1 HIGH HANG SNATCH
2 OHS
3 WEIGHTED PULL-UP

LIGHT CROSSFIT

I. FT.:
12-10-8-6-4-2
CAL SKIERG
SHUTTLE RUN
V-UPS
DB HANG CL&J (EACH SIDE)

II. EMOMX16
ODD: 8 SUMO DL HIGH PULL
EVEN: 4 BURPEE PULL UP

CROSSFIT

I. 10-8-6-4-2
SPRINTER SIT UP
SEATED GOOD MORNING

II. 10X90 SEC
4 BURPEE 2 DEADLIFT

III. FT:
60 DEADLIFT (42,5/30KG)
9 BAR MU/ 18 PULL-UP
45 HANG POWER CLEAN
7 BAR MU/ 14 PULL-UP
30 SHOULDER TO OVERHEAD
5 BAR MU/ 10 PULL-UP

IV. FT.
900M BIKE
600M ROW
300M SKIERG