Warm-up
Slow snatch shrug x10,
Goblet swings x5, Hip rotations x3/leg,
Slow snatch pull x10,
Goblet swings x5,
Hip rotations x3/leg,
Muscle snatch x10,
Overhead squat x5,
Power snatch x10,
Overhead squat x5
Strength
Power snatch + Snatch above knee + Snatch below knee + Snatch from floor
WOD
30 min @ moderate pace:
Sled drag down/back,
15 Burpees,
Sandbag carry down/back,
15 KB Swings
CrossFit Lite – December 5, 2023
EMOM 10 3 BB DL3 hang power clean 3 Push press 20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick
