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040117

01-03-2017

Dead-lift 2×5 @80% Weighted pull-up 5-5-3-3-3-1-1-1 3 sets: 6 Barbell strict press, 30 Band pull aparts, 6-8 Long sit DB press (1s @top, 3s down), 20 Face pulls

Warmup: Ski Erg: 1 easy stroke, 1 hard, 1 easy 2 easy, 2 hard, 2 easy … all the way up to 6, then back down Technique/Strength: 3 rounds with 60 seconds between movements: 6 ring pull-ups 6 bent over rows with 4 seconds down 30 second bear crawl Then:

CrossFit Lite 03/01/18

01-02-2017

Warmup: In a circle: 2 rounds: Cats & Camels x 5/direction 10 shoulder circles each direction 5 tricep side bends / side 10 relax to hollow 10 relax to superman 10 dowel passes AEMOM x 10: Minute 1: 5-8 ring rows with 1 second hold @ chest Minute 2: 10

030117

01-02-2017

EMMOM x5: 3 Tall snatch EMOM x10: Power snatch, Snatch push press, Snatch balance AMRAP in 6 min: 6 Toes to bar, 8 Push-ups, 10 Wall-balls, Rest 3 min AMRAP in 6 min: 6 Pull-ups, 8 SD box jumps, 10 KB Swings

020117

01-01-2017

Back squat 2 waves of 5-3-2 3 sets: 12 steps DB walking lunge (DBs at side) – HEAVY 3 sets: 6-8 Barbell bent over rows (1s @ top, 3s down), 30 Band pull aparts, 10 Ring rows (1s @top), 10 Cuban press (Control through entire movement)

CrossFit Lite JANUARY 1, 2017!!!

01-01-2017

HAPPY NEW YEAR!!! CrossFit Lite – you’re in for a treat. The next 8 week block is a preparatory phase for the 2017 CrossFit Games Open. What does this mean? It means that you will be doing (a previous year’s) Open workout every Friday, to get into the routine that

your results...

040117

CrossFit Lite 03/01/17

CrossFit Lite 03/01/18

030117

020117

CrossFit Lite JANUARY 1, 2017!!!

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1935 11 Ave,
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