Warm-up
Foam roll/Lacrosse ball upper back & lats 3 min,
20s on 40s off slamball + jump x3,
Stretch ankles 10s each x 3 each,
Dynamic soleus stretch x10,
Hip rotations on all fours x10,
Squat hip rotations x10
Strength
Paused snatch dead-lift (below knee, above knee, high hang)
Snatch pull,
Snatch
WOD
For time:
50 Box jumps,
50 Double KB swings,
50 Wall-balls,
50 Double KB front rack lunges,
50 Double Unders
Bonus
Dead-lift 2×5@80%
Plank 5s/5s x12 x5
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
