Knee grab + Lunge step + elbow to floor + twist back – length of gym,
Thoracic bridge x4/side,
7-way shoulder
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
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

September 22, 2023

Front squat @22X1, build to a heavy set of 2 for the day  1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy

CrossFit Lite – September 21, 2023

Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories


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