Warm-up
EMOM x5: 20 KB Russian swings
2 Rounds: Alt. pigeon x5/side,
Alt. step-up x5/side,
Deep squat shoulder flexion x10
Strength
EMOMx6: 3 TnG Power snatch
Emomx6: 3 TnG Power snatch +5-10lbs
Emomx6: 3 TnG Power snatch +5-10lbs
*Every 6 sets add 5-10lbs. Start with a weight ~60% of 1RM Snatch
WOD
AMRAP in 15 min:
500m row,
6 Front squats
CrossFit Lite – September 25, 2023
Skill: Kipping Pullups Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression 21-15-9 Wall balls Calories *Finisher:50 jump lunges