CrossFit Lite 08/07/15

Dynamic mobility:
2 rounds:
Mountain climbers plus t-spine rotation 1 length of gym
Heel to floor stretch 1 length of gym
Then: hamstring stretches with bands
3 x 12 same weight
WOD: (20 minutes)
EMOM: 4 rounds:
6 shuttle sprints
hang from pull-up bar 10-30 seconds
6 deadlifts
20 air squats to a ball
30 second plank


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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