EMOMx5: 20 KBS,
Fwd lunge length of gym,
Bkwd lunge length of gym,
Side lunge on leading leg,
Side lunge on back leg
AOTM x12:
Even: 8 Dead-lifts,
Odd: 4 Front squats
Same bar, same weight
AMRAP in 4 min:
10 power snatch 75/55,
10 Burpees over bar
Rest 3 min
AMRAP in 4 min:
10 Push-press 95/65,
10 Box jumps
Rest 3 min
AMRAP in 4 min:
10 Power cleans 135/95,
50m run


CrossFit Lite – April 23, 2024

1 warm up 3 heavy sets 8 strict press16 alt cossack lunges10 banded pull through  1 warm up 3 heavy sets8 Push press 8 bent over row 10/10

April 23, 2024

10 minute ascending ladder, for quality:1-2-3-4-etc. unbroken kipping pull-ups1-2-3-4-etc. unbroken push-ups*At the point where you are unable to complete the reps ‘unbroken’ reduce by one

SWEAT 45 – April 22, 2024

Cardio circuit  20s on 10s off -3 min per movement 6x each movement before moving to the nextWall balls caloriesBurpeecaloriesSkippingCalories PullupscaloriesBox jumpsCalories 


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