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:


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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