CrossFit Lite 071114

Run 800 m
Front rack stretching, wrist stretching
hip mobility to the side and front with bands
Lift: 20 minutes of Olympic Weightlifting Clean and Jerks
hang cleans
from the floor
and push jerks overhead
Run 200 meters
25 pull-ups or ring rows
Run 400 meters
25 push-ups
Run 400 meters
25 sit-ups
Run 400 meters
25 air squats


December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

November 30, 2022

EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift

November 29, 2022

Skill: Ring muscle-ups + Every 2 minutes x 10:00 minutes: 1-5 ring muscle-ups or progression 30 skips or double-unders Easy calories AMRAP in 12 minutes:


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