CrossFit Lite 11/02/15

Week 7 Pullup Progression
Warmup: Relay Race!
bear crawl down, 5 pushups, sprint back
high knees down, 5 seconds hanging from the pullups bar, high knees back
butt kickers down, 5 ring swings
careoka down, 5 situps, careoka back
alternating jumping lunges
crab walk down, sprint back
backwards jog both ways
Skill work: 10 minutes:
Kipping pullups
Axel bar front rack walking lunges
10 minute Cindy:
5 pullups / ring rows
10 pushups
15 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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