Goblet squat 3×10,
Snatch pull x10,
Drop snatch x10,
Full snatch x10,
Muscle up transition on low rings 3×5
A.Power Snatch 3RM
B.1 1/4 Front squat, 2 reps on 90s x6
C.1-10 Push-up/Pull-up challenge
* In the Push-up/Pull-up challenge you perform 1 push-up then take 1 breath, 1 pull-up and 1 breath, 2 push-ups, 1 breath, 2 pull-ups, 1 breath. Continue adding 1 rep every round and taking only 1 breath as rest between sets. Continue on until 10 reps of each are completed or you can no longer perform the prescribed work.


November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12

CrossFit Lite: 11.25.22

2-3 rounds:30s cats and cows5 up and downdogs30s external rotation overhead reach (orange band) 2-3 rounds:10 wall hinges10 ring rows15 banded overhead reaches EMOM x

November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to


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