CrossFit Lite 13/01/15

Strict Pullup Progression
Week 3
kettlebell amraps:
30 seconds each
2 rounds:
presses (one arm for 30 seconds, other arm for 30 seconds)
1 minute rest in between rounds
Spend about 15 minutes on technique, then they get ready for the EMOM.
clean and jerk
start with hang cleans, build to floor
then review push press and push jerk
then put the 2 together for a touch and go.
EMOM x 10:
2 tng clean + 1 push press + 1 jerk
Tabatta situps
Tabatta squats


November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12

CrossFit Lite: 11.25.22

2-3 rounds:30s cats and cows5 up and downdogs30s external rotation overhead reach (orange band) 2-3 rounds:10 wall hinges10 ring rows15 banded overhead reaches EMOM x

November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to


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