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
Power snatch + Snatch above knee + Snatch below knee + Snatch from floor
30 min @ moderate pace:
Sled drag down/back,
15 Burpees,
Sandbag carry down/back,
15 KB Swings


SWEAT 45 – April 24, 2024

9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl  Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12

April 24, 2024

Working for 20 minutes, 10 reps each with a partner:Medball chest passBand pull-a-partMedball scoop pass (10/side)Band external rotation pullMedball overhead slamBand overhead reach 8 rounds

CrossFit Lite – April 23, 2024

1 warm up 3 heavy sets 8 strict press16 alt cossack lunges10 banded pull through  1 warm up 3 heavy sets8 Push press 8 bent over row 10/10


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