CrossFit Lite 14/04/15

Start with non dominant throwing hand
If you get hit:
beat swings
Continued Warmup:
foam roll upper mid back
7 way shoulder
Complex – EMOM. 12 minutes building.
strict press x 1
push press x 2
push jerk x 3
5 minute AMRAP:
10 push press
10 box jumps or step ups
3 minutes rest
5 minute AMRAP:
10 kb swings
10 slam balls
10 burpees


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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