CrossFit Lite 16/06/15

Beach Workout!
Meet at Kal Dock at 6:30 pm.
Wear something comfortable, swimming is optional so you can wear a bathing suit if you would like.
Any CrossFit Vernon member’s are welcome!
Mobility Session:
squat mobility
calves stretches with kettlebells
front rack stretches with bands
Burgener Warmup for Snatch Technique (with dowels)
Stations: 3 rounds:
60 seconds on, 60 seconds off:

1- squat clean thruster throwing with slam balls
2- 10 kettlebell swings, 10 goblet squats (alternating for the minute)
3- Side Lunges (like a cossack but further back on the heels)
4 – swimming or running (shuttle runs, and short distance to swim)


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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