CFL 280814

10 kb swings to chin
10 kb swings overhead
10 1 arm kb swings/arm
Lighter Kettlebell:
3 arm bars plus sit up/arm
3 turkish getups/arm
Hang Snatch with a barbell:
10 shrugs from the dip
10 shrugs and pulls
10 shrugs and pulls from the hang
10 drop snatches (from behind the neck)
10 hang snatches (from above knee)
10 full snatches (from below the knee)
20 pull-ups
20 box jumps
20 double unders
30 situps
30 kb swings
30 alternating dumbbell snatch


CrossFit Lite – December 5, 2023

EMOM 10 3 BB DL3 hang power clean 3 Push press  20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick 

December 5, 2023

Skill: Butterfly pull-ups EMOM x5:5-10 butterfly pull-ups or progression Or Coach’s choice practice 6 rounds for time25′ overhead walking lunge with a plate8 burpees onto

CrossFit Lite – December 4, 2023

24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12


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