CrossFit Lite 21/11/14

Song: Roxanne
Every time you hear, Roxanne, you have to do a sprint – one length of the gym.
Posterior Chain Warmup:
Core brace 3 rounds of 5 on/5 off
5 inchworms with pushups
ostrich walk with 20 touches
deadlift 1 RM
3 sets of 5
3 sets of 3
3 sets of 1
(last time was August 17th)
Partner workout!
10-1 deadlifts
sled pull forward one length of gym, backwards another
(alternate rounds)


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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