CF Lite 240914

800 m run
1. Focus: Thoracic extension and rotation
Thoracic twist in quadruped
Thoracic foam roll, and lacrosse ball roll
Psoas roll
2. Focus: Hips and wrist mobility
hip stretch with bands
Keep band in rack, and use it for wrist stretch
Front rack stretch with band
Lift: Olympic Lifting
hang power cleans
power cleans from the floor
touch and go
4 rounds:
8 deadlift
8 hang cleans
8 push press
8 front squats
2 minutes rest


November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12

CrossFit Lite: 11.25.22

2-3 rounds:30s cats and cows5 up and downdogs30s external rotation overhead reach (orange band) 2-3 rounds:10 wall hinges10 ring rows15 banded overhead reaches EMOM x

November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to


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