07.17.

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  • Post last modified:2026.07.16.
  • Post category:program

LIGHT CROSSFIT

I. 30-20-10
PLATE SIT UP
DB HANG CLEAN & JERK
(EACH SIDE, CLIMBING)

II. EMOMX16
1.: 10 GOBLET SQUAT
2.: 15 SLAM BALL
3.: 10 RING ROW
4.: 7-7 GLORIA

CROSSFIT

I. 10X
5 BALL HOLLOW ROCK
5 ST. LEG RAISE TO CANDLE

II.5X
5 PUSH PRESS
3 WEIGHTED PULL UP

III.FT.:
BUY IN: 4/3 ROPE CLIMBING
21-18-15-12-9-6
BOX JUMP
KB CLEAN
BUY OUT: 30/26 CAL SKIERG

WEIGHTLIFTING

I. 3X14
TRX REV. KNEE PULL
SOTTS PRESS
DB EXT. ROT.

II. EMOMX26
ODD: 1 POWER SNATCH
EVEN: 1 POWER CLEAN & PUSH JERK
(CLIMBING)

III. AMRAP 13′
3 OVERHEAD SQUAT
3 BROAD JUMP
3 CLEAN HIGH PULL