06.29.

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  • Post last modified:2026.06.28.
  • Post category:program

LIGHT CROSSFIT

I. 3X40/20SEC
PLATE SIT UP
PLANK TO PUSH UP
SWIMMING
BACK LUNGE

II. EMOMX20
4 DEADLIFT
4 FRONT SQUAT
4 PUSH PRESS

CROSSFIT

I. 5′ AT RUNNING CLOCK
WALL PUSH UP
RING SUPPORT
HANGING L-SIT

II. EMOMX10
1 1/2 BACK SQUAT

III. AMRAP 9′
1-2-3…
HANDSTAND WALK (METER)/WALL CLIMBING
HEAVY AM.SWING

IV. AMRAP 9′
3-6-9…
PULL-UP
DEADLIFT @BW.

WEIGHTLIFTING

I. 5X7
T2RING
HEAVING SNATCH BALANCE
PLATE D.TOUCH

II.IN 13′
3-2-1
3-2-1
3-2-1
A. SNATCH WAVE
B. POWER CLEAN WAVE

III. 7RFT
3 STRICT PRESS
3 WEIGHTED PULL UP
12 KB DEADLIFT JUMP