Calf stretch 2 min /side,
Goblet squat 2×10,
Double kb clean and jerk 3×8 building up
A.Snatch grip deadlift 5 reps, snatch 1 rep – Build heavy
B.Back squat 4-6 sets of 4-6 reps @3121
C.Snatch grip deadlift 4-6 sets of 4-6 reps @3121
D.100 double banded good mornings
E.Banded planks 1 min on 1 min off x3 sets


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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