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 – March 30, 2023
2-16 Ascending reps +2/roundPistolsHanging weighted knee raise 5 rounds for quality12 Gorilla Row8 Heel elevated KB squat12 Ring rowPlank Hold ALAP
