09.07.

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  • Post last modified:2026.09.07.
  • Post category:program

WEIGHTLIFTING

I. 15-10-5
DB EXT. ROT.
RING SUPPORT (SEC.)
PVC CIRCLE

II. 3X3, 3X2, 3X1
A. POWER SNATCH + HANG SNATCH
B. POWER CLEAN + HANG CLEAN

III. 6X2 OVERHEAD SQUAT

IV. EMOMX6
2 BOX JUMP

V. EMOMX6
3-3 SIDE SQUAT

CROSSFIT

I. 3 RFT
45 SEC REV. PLANK
12-12 V-UPS

II. 14′ AMRAP
10-8-6-4-2
BANDED STRICT PRESS
SUMO DEADLIFT HIGH PULL

III. 2X 6’/2′ REST
30 SEC HANDSTAND HOLD
20 M SLED PUSH
10 T2B
5 RING DIP

LIGHT CROSSFIT

I. AMRAP 10′
3 BURPEE
6 DIN. LUNGE
9 BANDED DEADLIFT

II. EMOMX13
4 KB CLEAN
4 KB SQUAT
4 KB PUSH PRESS