Warm-up
Slam-ball+Jump 20s on 40s off x 3
3 Rounds:
5 Goblet squats
2 Turkish Get-ups
30s Front lean on rings
Strength
A.In 15 minutes, build to a max of 2 snatch pulls, 1 snatch
B.Power snatch, 2 waves of 6-4-2. Second wave heavier
C.Back squat 5@ 70%, 5@ 75%, AMRAP@ 80% – Between each set do 5 high box jumps
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
