CrossFit Lite 15/06/15

When you get hit:
forearm wall slides
pushup position, scap retracts and protracts
hanging active shoulders
4 rounds:
6 strict press
12 shoulder taps
25 chest pass med ball throws
Partner WOD: 15 minute AMRAP:
25 alternating medicine ball sit-ups
25 alternating wall-balls
25 alternating burpee-box jumps
25 push press each (while partner is push pressing, other partner holds the bar in the front rack)


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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