CrossFit Lite 11/04/16
04-10-2016
Warmup: 3 rounds: 10 dowel hinges 10 deadbugs 10 kb swings 10 hip hikers Lift: AEMOM X 10: 5 deadlifts 8 death marches WOD: TEAMS OF 3! 5000m ski for time
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Warmup: 3 rounds: 10 dowel hinges 10 deadbugs 10 kb swings 10 hip hikers Lift: AEMOM X 10: 5 deadlifts 8 death marches WOD: TEAMS OF 3! 5000m ski for time
Warm-up Burgener warm-up Olympic lifting EMOM x20: Clean, Hang Clean, Jerk There are numerous ways to organize your sets for EMOMs like this. Your first priority should be using the first few sets to drill in some good technique. After that you can be as creative as you like with
Warmup: Gymnastics Warmup Skill Work: Knees to Elbow / Toes to Bar Practice WOD: EMOM x 20: (Every Minute on the Minute) 8-10 knee raises 30 second bear crawl 8-10 calories 30 second hollow body hold
Warmup: Partner Medicine Ball Passes Strength Work: 5 rounds: 4 Strict Pull-Ups 8 Bent Over Rows 12 3D Band Pull Aparts WOD: 5 rounds: Trap Bar Carries Hand over hand sled pull Y sled pull
Warmup: Running Drills Front Rack / T-Spine Mobility Ankle Stretches Lift: AEMOM x 10: (Alternating Every Minute on the Minute) 3 front squats 10 lunges WOD: Alternating rounds with a partner: 5 rounds each! Run 1 lap 10 Dumbbell Front Squats
Warmup: Burgener Warmup Lift/& WOD: 15-12-9-6-3 Double Calories (any machine!) Hang Power Snatch (snatch from above the knee, not squatting all the way down)
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