Warm-up
2 Rounds:
Alternating step-up x5/side,
Alternating pigeon x5/side,
Deep squat, round back belly breathing x5 breaths,
Flat back shoulder flexion x10
Strength
3-Position clean (High hang, Above knee, Below knee),
Power jerk,
Split jerk
WOD
3 sets:
Max reps push-ups,
Max reps strict pullups,
Max reps kipping pull-ups,
Rest 90s
Bonus
Bent over row 3×12 heavy
Plank 5/5 x6x3 rest 60s between sets
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
