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.


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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