Warm-up
Dynamic mobility warm-up:
Walking knee grab,
Walking heel grab,
Walking sumo squat,
Deep cossack squat,
Lat stretch with band 30s/side
WOD
A.5-1 unbroken touch and go squat clean, rest 6 minutes x2
B.In 45s: 10 chest to bar pull-ups, max reps burpees, rest 2:15 x3
Strength
Press 3@75%, 3@80%, AMRAP@85%
Between every set, pick one weakness and perform 8-12 reps
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
