CrossFit Lite 02/03/15

Burgener Snatch
Squat mobility
Push press, push jerk
Option 1: (If you already did The Open on Friday)
Bench Press to a heavy 2
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!
9 minute AMRAP:
15 hanging knee raises
10 deadlifts
5 ground to overhead
(no rest)
6 minutes:
max clean and jerk


December 9, 2022

8 sets, every 1:30: 3 push press, start @7-8/10, add 0-10lbs per set 4 sets, heavy across: 6-8 ring dips 12 heavy dumbbell pull-overs 90-seconds

December 8, 2022

20 minutes, for quality: 30 seconds hollow hold 30 seconds reverse plank hold 10-20 seconds top of ring dip hold 10-20 seconds bottom of ring

December 7, 2022

EMOM x6: 2 drop snatch or snatch balance 2 tall snatch or dip snatch + 6 minutes to build to a heavy set for the


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