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CrossFit Lite 03/03/17

03-02-2017

17.2 Check the workout out at: games.crossfit.com If you missed last week’s workout, come on in and get a sense of what the Open is all about. It’s supportive and fun. Great job last week everyone!

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CrossFit Lite 02/03/17

03-01-2017

Warmup: AEMOM x 12 minutes: 1- 30 sec Deadbugs 2 – 30 sec KB Swings 3 – 30 sec Band Pull Aparts Strength: -Burgener -Presses & Push Jerk Technique WOD: “DT”: 3 rounds: 12 deadlifts 9 hang power cleans 6 push jerks

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020317

03-01-2017

Dead-lift 3 waves of 3/1/1 – 3 Moderate, 1 Tough, 1 Heavy 4 sets: 3 Push press + 5 Push jerk, 8-10 Bent over rows (1s pause @chest, 3s down), Banded plank walk x10/s

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