Touch and go halting snatch dead-lifts into full snatch – 20 min to work heavy
Perform one dead-lift from the floor to below your knee, 1 rep from the floor to above your knee, and 1 full snatch.
Focus on weight transfer in the feet and keeping the hips and shoulders moving at the same rate, ‘sweeping’ the bar back off the floor.

Emom x20: 2 TnG Power cleans, 1 Jerk
– Use wave loading.


CrossFit Lite – September 22, 2023

Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean   3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans

September 22, 2023

Front squat @22X1, build to a heavy set of 2 for the day  1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy

CrossFit Lite – September 21, 2023

Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories


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