Warm-up
Knee grab + Lunge step + elbow to floor + twist back – length of gym,
Thoracic bridge x4/side,
7-way shoulder
Strength
A.3 Power Clean + 3 Push Jerk Every 90s x10
B.2 Strict Press, 4 Push Press, 6 Push Jerk x5 sets Rest as needed between
Bonus
C.Batwings 3×15,
D.Tabatta RKC Plank
CrossFit Lite – September 22, 2023
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans
