07.03.

07.03.

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  • Post last modified:2026.07.01.
  • Post category:program

WEIGHTLIFTING

I. 7X5
PUSH UP TO BACK BRIDGE
DB EXT. ROT
ABWHEEL

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

III. 7 RFT.
3 SQUAT BOX JUMP
3 PUSH JERK BTN.
9 BENT ROW

CROSSFIT

I. 30-20-10
TRX HIP SWING
L-SIT (SEC)

II. 10X2′
1 PUSH JERK
1 SPLIT JERK

III. AMRAP 15′
30/24 CAL ROW
10 MED. BALL CLEAN + BALL BROAD JUMP
5-5 HEAVY DKB CLEAN

LIGHT CROSSFIT

I. EMOMX10
1 ROPE CLIMBING
3 BURPEE

II. AMRAP 16′
250/200M ROW
20 SLAM BALL
10 RING ROW