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030517

05-02-2017

A1. Half kneeling DB press x10, Not rest, A2. Feet elevated ring row x10, No rest B1. Close grip bench press 6-6 (Easy) 6-6-4-4 (Tough), No rest, B2. Chin-ups xSubmax, Rest 60-90s C. AMRAP in 10 min: 5 Push-ups vs. bands, Hand over hand sled pull x25′ (HEAVY)

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CrossFit Lite 03/05/16

05-02-2017

Wednesday-Upper Body Strength (press)/ single arm/ amraps Warmup: Tennis Game Strength: Bench Press 4×10 Banded Lat Stretch 2DB Alternating Bent Over Row (seesaw style) 3×8 3×25 Banded Lat Pull Downs WOD: 3 minute AMRAP with 3 minute rest 10 Wallballs 10 Shuttle Runs 50ft Rest 3 minutes 10 DB Snatch

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020517

05-01-2017

EMOM x5: 2 Tall cleans, 2 Tall jerks 20 min to build to a heavy set: High hang squat clean, Front squat, Squat clean, Split jerk 2 Rounds for time: 400m Run, 25 Thrusters @95/65

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CrossFit Lite 02/05/16

05-01-2017

Tuesday-Lower Body Strength (squat)/single leg/ long aerobic Warmup: 10 Minute A.Emom 1)Ski/bike/row 2)Mobility-pigeons, reverse lunge, groiners, side lunge, fwd folds Strength: Front Squat 4×10 Ankle Stretch 30/30 Elevated Split Squats 3×8 per side Double KB Swings 3×25 WOD: 20 minute AMRAP @moderate pace 500m row 50 Box Step Overs 250m

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