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 – May 29, 2023

Core work: 3×100’ OH KB carry 20 Alt V up100’ FR KB carry 25-50’seal slider  Skill Bar muscle ups 4-5-6-7-8Jumping bar muscle upsWallballs x4 

May 29, 2023

Strength circuit A5 sets, 2 warm-up, 3 heavy, 45-seconds to complete the set, 30-seconds rest/transition:1. 6-8 back squat2. 8-12 dumbbell RDL3. 8/8 dumbbell reverse slider

May 26, 2023

20 minutes, for quality:10 reps per side, half kneeling band rotation10 reps per side, T-hip rotation10 reps per side, kettlebell windmill10 reps per side, floor


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