Warm-up:
Burgener Snatch
Squat mobility
Push press, push jerk
Option 1: (If you already did The Open on Friday)
Bench Press to a heavy 2
WOD:
9 minute AMRAP:
5 cleans from the floor
5 push jerks
10 burpees over the bar
(no rest)
6 minutes:
max calories on the rower
Option 2: If you haven’t done The Open workout yet, you will have one final opportunity to do it Monday at 10 am!
WOD:
9 minute AMRAP:
15 hanging knee raises
10 deadlifts
5 ground to overhead
(no rest)
6 minutes:
max clean and jerk
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
