CrossFit Lite 23/02/15

Week 9 Strict Pull up Progression!
Roxanne Warmup:
Do jumping jacks until “Roxanne”, 1 burpee on “Roxanne”
Burgener Warm-Up for Snatch
Snatch complex, building in weight:
1 pull from the floor
1 power snatch
WOD: “1 to 5”
1 minute of push ups
2 minutes of squats
3 minutes of double unders/skipping
4 minutes of sit ups
5 minutes of hang power snatch
The 2015 CrossFit Open starts this Friday at our gym. You will have a chance to do this workout at 10 am or 6:30 pm on Fridays for the next five weeks OR Monday at 10 am. Please register under CrossFit Vernon at:


March 24, 2023

5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking


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