08.31.

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  • Post last modified:2026.08.30.
  • Post category:program

WEIGHTLIFTING

I.3X1′
DB EXT. ROT.
WEIGHTED REV. PLANK

II. 0-5′
10X1 @50%
5-10′
7X1 @70%
10-15′
3X1 @90%

A. SNATCH
B. CLEAN

III. 5X5 SNATCH DEADLIFT

IV. 100 BENT ROW

CROSSFIT

I. 16-32-16
RUSSIAN TWIST
TRX KNEE PULL
BALL K2H

II. AMRAP 12′
9-7-5-3-1
HANG POWER SNATCH
CHIN UP

III. EMOMX12
5 OVERHEAD SQUAT
7 AM. SWING

IV. 6X2′
200/150M SPRINT SKIERG

LIGHT CROSSFIT

I. 10X1′
1 STRICT PRESS + 2 PUSH PRESS

II.AMRAP 15′
1-2-3…
MEDBALL CLEAN
GOBLET SQUAT
BIKE CAL