09.14.

  • Post author:
  • Post last modified:2026.09.14.
  • Post category:program

WEIGHTLIFTING

I. IN 6′
8 REPS
DB EXT. ROT
SOTTS PRESS
ST. LEG RAISE
TRX FACEPULL

II. WAVE
4X 3-2-1

A. POWER SNATCH
B. CLEAN @ PUSH JERK

III. 6X2
OVERHEAD SQUAT

IV. 6X3 SEATED BOX JUMP

CROSSFIT

I.AMRAP 2′
‘LADDER’

V-UPS
HOLLOW ROCK
HIP EXT
ARCH ROCK

1′ REST

REV. TABATA
RING L-SIT

II.AMRAP 10′
‘LADDER’
DB SNATCH
RING ROW

REST 2′

AMRAP 10′
2 WALL CLIMBING
4 MED BALL CLEAN
30 DU’S

III. EMOMX10
IN 50 SEC
10 AM. SWING
MAX PUSH UP

LIGHT CROSSFIT

I. 10X75 SEC
3 SN GRIP BACK THRUSTER
3 OVERHEAD SQUAT

II. AMRAP 12′
7-7 GLORIA
7-7 GORILLA ROW
7-7 BOX STEP UP