CrossFit Lite 12/12/14

Ankle stretches
Ido Portal Squat Routine
Wrist stretches
Front rack stretches with band
Burgener warm-up for cleans
EMOM – 10 minutes:
hang clean
front squat
push press
20 minute AMRAP:
20 shuttle runs
10 slam-balls
10 pushups
10 kb swings


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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