12 min:
KB Clean and press x3/arm,
Deep squat & reach x10,
Backward inchwrom + Push-up x5
A. Concentric only bench press 2RM
B. Push press cluster 3.3.3 x3 (“.” denotes a 10s rest)
C. Kb Clean and strict press 1-5 Ladder x3
D. 10s/10s Plank x12


CrossFit Lite – December 5, 2023

EMOM 10 3 BB DL3 hang power clean 3 Push press  20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick 

December 5, 2023

Skill: Butterfly pull-ups EMOM x5:5-10 butterfly pull-ups or progression Or Coach’s choice practice 6 rounds for time25′ overhead walking lunge with a plate8 burpees onto

CrossFit Lite – December 4, 2023

24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12


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