Burgener Warm-up
20 min to build to heavy:
Snatch Complex: Deadlift, pull from above knee, snatch from above knee, pull from floor, snatch from floor
Emom x8: 1 power clean, 1 power jerk – Work to a heavy set
Emom x6: 2 power clean, 2 power jerk – 5-10lbs lighter than above
Emom x4: 3 power clean, 3 power jerk – 5-10lbs lighter than above


CrossFit Lite – June 7, 2023

20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad

June 7, 2023

Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on

CrossFit Lite – June 6, 2023

Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips  12 min ascending3 front squats3 jumping pull ups6/69/912/12


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