Squat for speed
3 reps on 60s x 10 sets
use 55-60% of 1RM
“The Bear”
5 Rounds for loads
7 times through the complex,
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest as needed between efforts


March 29, 2023

2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge

CrossFit Lite – March 28, 2023

3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4


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