180613

Warm-up
KB swing 3×10,
Goblet squat 3×10,
Strict pullups 3×8,
Ohs 3×10
Strength
A.Press 1RM
B.Power Clean 3 on 60s x4, 2 on 30s x4
C.Back Squat 5×5 total sets +20 rep squat @85% of final 5
D.20 rep squat @85% of final 5

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CrossFit Lite – September 25, 2023

Skill: Kipping Pullups  Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression  21-15-9 Wall balls Calories  *Finisher:50 jump lunges

September 29, 2023

EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box

September 25, 2023

EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of

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