CF Lite 201014

Coach 1:
(about 15 minutes each)
Arm bar
Turkish getups
Kettlebell cleans
Coach 2:
7 way shoulder
Active shoulders
Hollow body/supermans
Beat swings
strength circuit 5 rounds each:
push press x 5
bow and arrow x 5/arm
snow angels x 10
3 minute AMRAP:
kettlebell shoulder to overhead
if you set the kettlebells down, your score goes back to 0!


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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