08.24.

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  • Post last modified:2026.08.24.
  • Post category:program

WEIGHTLIFTING

I. 3X10
DB EXT. ROT.
WALL PRESS
TRX SIDE KNEE PULL

II. 30X30 SEC
1 MUSCLE SNATCH
1 HIGH HANG SNATCH

III. AMRAP 15′
1 CLEAN HIGH PULL
2 POWER CLEAN

IV. AMRAP 8′
1 PUSH PRESS
1 PUSH JERK
1 SPLIT JERK
7 BAR JUMP

CROSSFIT

I.
1′ WALL PUSH UP HOLD
1′ ARCH HOLD
1′ HANGING HOLLOW HOLD

II. IN 7′
1 FRONT SQUAT + 1 THRUSTER

III. EMOMX40
1.: MAX CAL. BIKE
2.: MAX PUSH UP
3.: MAX SLAM BALL
4.: MAX KB CLEAN + GOBLET SQUAT
5.: REST

LIGHT CROSSFIT

I. AMRAP 15′
16 DDB BENT ROW
8-8 BALL RUSSIAN TWIST
8 DDB PRESS
1′ REST

II. EMOMX12
6 AIR SQUAT
2 DEVIL PRESS