Dynamic mobility warm-up:
Walking knee grab,
Walking heel grab,
Walking sumo squat,
Deep cossack squat,
Lat stretch with band 30s/side
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
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

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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