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


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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