A. 10 min run
B1. 2×8 Goblet squat
B2. 2×8 Good morning
B3. 2×8 Behind the neck press
C. 15 min snatch technique with dowel/empty bar
Every minute on the minute x20 minutes:
20 double unders(or 30 single skips),
1 snatch up to 80% of max NO FAILS


CrossFit Lite – December 5, 2023

EMOM 10 3 BB DL3 hang power clean 3 Push press  20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick 

December 5, 2023

Skill: Butterfly pull-ups EMOM x5:5-10 butterfly pull-ups or progression Or Coach’s choice practice 6 rounds for time25′ overhead walking lunge with a plate8 burpees onto

CrossFit Lite – December 4, 2023

24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12


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