Warm-up
Hip mobility circuit
Slam-ball+Jump 20s on 40s off x3 sets
Strength
A.Power snatch, hang snatch, drop snatch – build to a max in 15 min
B.EMOMx5 3 TnG power snatch @80% of A, rest 3 min EMOMx5 5 TnG power snatch @70% of A
C1.Snatch grip deadlift 5×3, rest 10s
C2. Reverse lunge 5×6/leg, rest 2 min
CrossFit Lite – March 29, 2023
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
