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.


March 29, 2023

2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge

CrossFit Lite – March 28, 2023

3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4


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