Nov. 12, 2021

5 sets:
10-20s Top of ring dip hold
10-20s Bottom of ring dip hold
20 Band pull a parts
Bent over row @20X2, Built to a heavy 2
5 Rounds, not for time:
10 Single-arm DB push press
Into 25′ Overhead carry (R)
10 Single-arm DB push press
Into 25′ Overhead carry (L)
4 sets (each), I go, You go:
40s Swiss ball or slider pike-ups,
20s rest/transition


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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